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Mediterranean Keto Low Carb Egg Muffins - These easy, healthy egg muffins have a little Mediterranean flair and are packed with protein! A portable, healthy and gluten free breakfast or snack that is keto friendly and low carb! | #Foodfaithfitness | #Glutenfree #Keto #Lowcarb #Breakfast #Healthy

Mediterranean Keto Low Carb Egg Muffins with ham

These EASY Keto Low Carb Egg Muffins with ham have Mediterranean flair and are packed with protein! A portable, healthy and gluten free breakfast or snack!
Course Breakfast
Cuisine American
Keyword breakfast egg muffins, gluten free breakfasts, high protein recipes, low carb breakfasts
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 Muffifns
Calories 109kcal


  • 9 Slices of thin cut deli ham
  • 1/2 Cup Canned roasted red pepper, sliced + additional for garnish
  • 1/3 Cup Fresh spinach, minced
  • 1/4 Cup Feta cheese, crumbled
  • 5 Large eggs
  • Pinch of salt
  • Pinch of pepper
  • 1 1/2 Tbsps Pesto sauce
  • Fresh basil for garnish


  • Preheat your oven to 400 degrees. GENEROUSLY spray a muffin tin with cooking spray.
  • Line each muffin tin with 1.5 pieces of ham, making sure you don't leave holes for the egg mixture to explode out of.
  • Place a little bit of roasted red pepper in the bottom of each muffin tin.
  • Place 1 Tbsp of minced spinach on top of each red pepper.
  • Top the pepper and spinach off with a heaping 1/2 Tbsp of crumbled feta cheese.
  • In a medium bowl, whisk together the eggs salt and pepper. Divide the egg mixture evenly among the 6 muffin tins.
  • Bake for 15-17 minutes until the eggs are puffy and feel set.
  • Remove each cup from the muffin tin and garnish with 1/4 tsp pesto sauce, additional roasted red pepper slices and fresh basil.
  • Devour!


These are also great cold if you want to eat them for breakfast or a quick snack.


Calories: 109kcal | Carbohydrates: 1.8g | Protein: 9.3g | Fat: 6.7g | Saturated Fat: 2.4g | Polyunsaturated Fat: 0.9g | Monounsaturated Fat: 1.7g | Cholesterol: 169mg | Sodium: 423mg | Potassium: 60mg | Fiber: 1.8g | Sugar: 1.2g | Vitamin A: 500IU | Vitamin C: 10.7mg | Calcium: 50mg | Iron: 0.9mg