Spinach & Cheddar Egg Muffins (Day 1 Breakfast)

Description: Savory, low-carb egg muffins packed with spinach and reduced-sodium cheddar—grab-and-go or reheat—high in protein and healthy fats to stabilize blood sugar.

Ingredients (serves 1 — makes 2 muffins)

• Eggs — 3 large
  • GI: 0; Carbs: 1.1 g
• Fresh spinach — 1 cup (30 g), chopped
  • GI: 15; Carbs: 1.1 g
• Low-sodium cheddar, shredded — 0.75 oz (21 g)
  • GI: 0; Carbs: 0.3 g
• Plain full-fat Greek yogurt — 1 tbsp (15 g)
  • GI: ~11; Carbs: 0.9 g
• Unsalted butter (for greasing) — 1 tsp (5 g)
  • GI: 0; Carbs: 0 g
• Black pepper — 1/8 tsp
  • GI: 0; Carbs: 0 g
• Paprika (optional) — pinch
  • GI: 0; Carbs: 0 g

Total carbs for the recipe: ~3.4 g
Serving size: 2 muffins (one breakfast)

Instructions

1. Preheat oven to 350°F (175°C). Grease two muffin cups with unsalted butter.
2. Lightly sauté chopped spinach in a small pan with a few drops of olive oil or splash of water for 1 minute until wilted; remove and cool slightly.
3. In a bowl, whisk eggs and Greek yogurt until blended. Add black pepper.
4. Stir in wilted spinach and shredded low-sodium cheddar.
5. Divide mixture evenly into two greased muffin cups. Sprinkle paprika if using.
6. Bake 18–20 minutes until set and lightly golden. Let cool 5 minutes, then remove.
7. Store in fridge in an airtight container up to 4 days; reheat 20–30 seconds in microwave or 8–10 minutes at 325°F.

Flavor profile: Rich and savory with creamy texture from yogurt and mild cheddar; paprika adds gentle smokiness.

Nutritional facts (per serving — 2 muffins) — FDA-style (AI-generated estimate) | Amount per serving | | | Calories | 320 kcal | | Total Fat | 24 g | | - Saturated Fat | 8 g | | Cholesterol | 555 mg | | Sodium | 210 mg | | Total Carbohydrate | 3 g | | - Dietary Fiber | 0.5 g | | - Total Sugars | 1 g | | - Added Sugars | 0 g | | Protein | 26 g | | Vitamin D | 1 µg | | Calcium | 180 mg | | Iron | 2 mg | | Potassium | 330 mg |

Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.

Type-2 Diabetic Friendly notes

• Very low in carbs and reduced in sodium; high in protein/fat to blunt post-meal glucose rise.