Keto smoked tofu and egg muffins with spinach

Keto smoked tofu and egg muffins with spinach: savoury muffins made from eggs, smoked tofu, spinach and cheddar – simple and ideal for making ahead.

At a glance

• Serves 6
• Prep time: 10 min
• Cooking time: 18 min
• Total time: 28 min
• Calories: 180 kcal per serving
• Protein: 14 g
• Fat: 14 g
• Carbs: 1 g

Ingredients

• 6 organic eggs
• 6 slices of smoked tofu
• 60g spinach
• 40g cheddar
• 1 pinch of salt
• 1 pinch of pepper
• 1 pinch of nutmeg

Method

You’ll need: oven · muffin tin · mixing bowl

1. Preheat the oven to 180 °C (160 °C fan) and lightly grease a muffin tin with olive oil, ghee or avocado oil.
2. Trim the slices of smoked tofu to fit and line the muffin holes with them so the base and sides are covered.
3. Whisk the eggs in a bowl and season with salt, pepper and nutmeg. Fold in the spinach and some of the cheddar.
4. Pour the egg mixture into the lined holes and scatter over the remaining cheddar.
5. Bake the muffins at 180 °C for 15–20 min, until the egg is set and the tops are lightly golden brown. Leave to cool briefly in the tin.
6. Serve lukewarm, or let them cool completely and take them with you cold.

Good to know

These muffins are quick to make and still taste really good the next day. Savoury, simple and pleasantly moist from the oven.

Swaps

Cheddar → goat's cheese (often stronger in flavour; pasteurised in pregnancy) | Spinach → kale (much stronger in flavour, also provides fibre) | Smoked tofu → plain tofu with a little smoked paprika (milder, and you can control the salt better) | Cheddar → feta made from sheep's or goat's milk (also provides protein and calcium, with a different flavour; pasteurised in pregnancy)

Allergens

Contains egg, milk and soya. Easy to cut into small pieces for children; generally suitable in pregnancy when the egg is baked through and the cheese is pasteurised.