⏱ 48 min totalGreen Egg Muffin
Per 1 serving · 108 g · 9 ingredients
of a 2,000 cal day
- Protein11g42% of calories
- Carbs2.7g10% of calories
- Fat5.5g47% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Green Egg Muffin (108 g) has 106 calories, with 11 g of protein, 2.7 g of carbohydrates and 5.5 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (22% DV), Vitamin C (24% DV) and Vitamin K (101% DV). Keep an eye on cholesterol, which provides 69% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Vitamin C24%
- Vitamin K101%
- Riboflavin (B2)31%
- Vitamin B1222%
- Choline30%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin B611%
- Folate (B9)13%
- Pantothenic acid18%
- Iron17%
- Phosphorus19%
Watch
20%+ of the daily value
- Cholesterol69%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup, chopped Kale
0.02 medium Onion
³⁄₁₆ tbsp Cilantro
¹⁄₁₆ tbsp, leaves Oregano
¹⁄₁₆ pepper Jalapeno peppers
¹⁵⁄₁₆ large Egg white
1 extra large Egg- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Preheat oven to 375°F. Spray a muffin tin with cooking spray and optionally line with muffin liners.
- 2
In a microwave-safe bowl, steam the chopped kale in the microwave for 2–3 minutes until soft and wilted. Transfer to a large bowl and set aside.
- 3
Add diced onions to the same bowl and microwave for about 1 minute to mellow the raw taste. Add to the bowl with kale.
- 4
Mix in cilantro, oregano, jalapeño, salt, and pepper with the kale and onion mixture. Stir to combine and set aside.
- 5
In a separate bowl, whisk together whole eggs, egg whites, salt, and pepper until the mixture is smooth and ribbons off the whisk.
- 6
Evenly distribute the vegetable mixture among the 12 muffin cups.
- 7
Pour the egg mixture over the vegetable mix in each cup, using about 1/3 cup per muffin.
- 8
Bake for about 30 minutes until the muffins are golden brown and puffed.
- 9
Let muffins cool in the pan for a few minutes before transferring to a cooling rack to prevent them from becoming rubbery. Store in the fridge and reheat as needed.
Vitamins & minerals
Amounts for 1 serving (108 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 175 μg | 19% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 121 μg | 101% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 165 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 64 mg | 6% |
| Iron | 1 mg | 17% |
| Potassium | 221 mg | 5% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 133 mg | 19% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.2 mg | 7% |
| Selenium | 23 μg | 43% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,009 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 90 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 106 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Green Egg Muffin?
One serving of Green Egg Muffin (1 serving) has 106 calories, which works out to 99 calories per 100 g. That is about 5.3% of a 2,000-calorie day.
Is Green Egg Muffin high in protein?
Yes. It has 11 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).
Is Green Egg Muffin keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 10% of calories.
How much sodium is in Green Egg Muffin?
330 mg per serving.
How much sugar is in Green Egg Muffin?
0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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