Chicken, Egg and Spinach Muffins: Low Carb Strikes Back

OH NO! Low carb is back with a vengeance! No more protein pancakes, oatmeal, or delicious scones for 4 weeks! My life is over.

Just kidding.

I’m actually happy to venture into low carb for a couple weeks because it gives me a chance to make more progress as the weeks dwindle down before the competition. This also gives me an opportunity to work with more entrees.  I love posting breakfast recipes because of course breakfast has been and always will be the best meal of the day, but with a limitation on my carbs, my breakfast recipes will be changing quite a bit.  But feel free to grab a piece of toast and slather on some delicious jam or jelly if you want to. It’s totally fine. Just don’t post pictures of it. Friends don’t torture each other.

Today’s breakfast was very successful, so for now, I’m not homicidal over a slice of bread. In fact, this breakfast made me feel like low carb is gonna pretty much rock if all my recipes turn out like this.

Check out this magic…


Chicken, Egg and Spinach Muffins


4 oz diced chicken breast

1 TBSP of chopped green onion

1/2 cup of freshly chopped baby spinach leaves

1 whole egg

1/2 cup egg whites

1 TBSP wing sauce (preferably  low sodium brand)

garlic and onion powder to taste

Optional Add-ins: cheese (if you’re not sensitive to it like I am), asparagus tips, BBQ sauce instead of wing sauce also is delicious


Preheat oven to 375 degrees F. Spray a muffin tin with cooking spray or coconut oil spray. In a bowl, mix together egg, egg whites, spinach, onions, wing sauce and seasonings.  Whip well until the yolk from the egg is mixed in smoothly. Fill each muffin cup 2/3 full with egg mixture.  The batter should fill 3 regular sized muffin cups.  Spoon in diced chicken until cup is about 4/5 full (too much more and it will overflow into your oven). Bake for 16-18 minutes.  They should rise a good amount in there.

Remove, let cool for a couple minutes and remove with a spoon from the tin.

I eat these with a fork, but you can take them to go. If you want to make an easier on-the-go version, just use a cupcake liner when you cook them so you can just unwrap and eat from your lunchbox. They make a great snack too. How else can you get a sugar-free, low carb meal that includes your veggies, protein, and healthy fats, all in a handheld little package?

I’ll let you think about that.

Your Muffin-Making Pal,



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