⏱ 52 min total

Veggie-Filled Egg Muffins

Name: Veggie-Filled Egg Muffins
Prep time: 12 min
Cook time: 40 min
Total time: 52 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Almond flour; 1 tsp Coconut oil; ¼ cup, pieces or slices White mushrooms; ¹⁄₁₆ cup, chopped Onion; ¼ cup Spinach; ½ large Egg; ½ large Egg white; ¹⁄₁₆ cup Parmesan cheese; 0.02 tsp Black pepper; ½ tsp Parmesan cheese

Per 1 serving · 87 g · 10 ingredients

Calories

150

8%
of a 2,000 cal day

Protein
8.7g
23% of calories
Carbs
3g
8% of calories
Fat
12g
69% of calories

Portion

✓ Keto-friendly
✓ Low sodium

At a glance

One serving of Veggie-Filled Egg Muffins (87 g) has 150 calories, with 8.7 g of protein, 3 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (69% of calories). It is high in Vitamin K (30% DV), riboflavin (b2) (21% DV) and selenium (25% DV). Keep an eye on saturated fat and cholesterol, which provide 28% and 32% of the daily value.

Per 100 g

172cal

medium energy density

Protein per 100 cal

5.8g

Net carbs

carbs minus fiber

Fiber

1.2g

1.1 g sugar

High in

20%+ of the daily value

Vitamin K30%
Riboflavin (B2)21%
Selenium25%

Good source of

10–19% of the daily value

Vitamin B1212%
Pantothenic acid14%
Choline14%
Iron11%
Phosphorus14%

Watch

20%+ of the daily value

Saturated fat28%
Cholesterol32%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 12 minCook 40 min

1
Preheat oven to 350 degrees F. Mist 8 cups of a standard muffin tin with cooking spray.
2
In a bowl combine almond flour and coconut oil. Divide evenly among bottoms of the 8 prepared muffin cups and pat to flatten. Bake until lightly golden, about 10 minutes.
3
Mist a medium nonstick skillet with cooking spray and heat on medium-high. Add mushrooms and onion and cook until soft, about 4 minutes.
4
Add spinach and cook 1 minute more. Transfer cooked vegetables to a bowl; set aside to cool 5 minutes.
5
In a large bowl, whisk eggs, egg whites, 1/4 cup cheese and black pepper. Add vegetables to bowl and stir to combine. Divide egg mixture among prepared muffin cups, filling each about 3/4 full. Sprinkle remaining 4 tsp cheese over top. Bake until puffed up and lightly golden, about 17 minutes.

Vitamins & minerals

Amounts for 1 serving (87 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	83 μg	9%
Vitamin C	3 mg	3%
Vitamin D	1 μg	4%
Vitamin E	0.4 mg	3%
Vitamin K	36 μg	30%
Thiamine	0 mg	3%
Riboflavin (B2)	0.3 mg	21%
Niacin	1 mg	5%
Vitamin B6	0.1 mg	7%
Folate (B9)	31 μg	8%
Vitamin B12	0.3 μg	12%
Pantothenic acid	1 mg	14%
Choline	79 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	86 mg	9%
Iron	1 mg	11%
Potassium	170 mg	4%
Magnesium	15 mg	3%
Phosphorus	97 mg	14%
Zinc	1 mg	5%
Copper	0.1 mg	9%
Manganese	0.1 mg	4%
Selenium	14 μg	25%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	425 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	47 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 150 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

28min
Walking (3.5 mph)
18min
Cycling (moderate)
12min
Running (6 mph)
21min
Swimming laps

Common questions

How many calories are in Veggie-Filled Egg Muffins?

One serving of Veggie-Filled Egg Muffins (1 serving) has 150 calories, which works out to 172 calories per 100 g. That is about 7.5% of a 2,000-calorie day.

Are Veggie-Filled Egg Muffins high in protein?

Not especially. It has 8.7 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Veggie-Filled Egg Muffins keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 8% of calories.

How much sodium is in Veggie-Filled Egg Muffins?

127 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Veggie-Filled Egg Muffins?

1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (87 g)

Calories150

% Daily Value*

Total fat 12g	15%
Saturated fat 5.5g	28%
Trans fat 0g
Cholesterol 95mg	32%
Sodium 127mg	5%
Total carbohydrate 3g	1%
Dietary fiber 1.2g	4%
Total sugars 1.1g
Protein 8.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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