Title: Egg Muffins with Spinach, Ham, and Cheese
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6 muffins
Ingredients:
6 large eggs
1 cup fresh spinach, chopped
1/2 cup turkey ham, diced
1/2 cup shredded cheese (cheddar, mozzarella, or a cheese of choice)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Cooking spray or oil for greasing 
Instructions:
1. Preheat the oven to 350°F (175°C). Spray a muffin tin with cooking spray or lightly grease it with oil to prevent sticking.
2. In a large mixing bowl, crack the eggs and whisk them until well combined.
3. Add the chopped spinach, diced turkey ham, shredded cheese, salt, black pepper, garlic powder, and onion powder into the bowl. Stir until all the ingredients are evenly distributed.
4. Pour the egg mixture into the prepared muffin tin, filling each cup about two-thirds full.
5. Place the muffin tin in the preheated oven and bake for 15 to 20 minutes, or until the egg muffins are set and lightly golden on top.
6. Remove the muffin tin from the oven, and allow the muffins to cool for a few minutes before carefully removing them.
7. Serve the egg muffins warm or store them in an airtight container in the refrigerator for up to four days. They can be reheated in the microwave for an easy meal.
Nutritional Information (per muffin):
Calories: 80
Protein: 7g
Fat: 5g
Carbohydrates: 1g
Fiber: 0g
Sugars: 0g
Vitamins and Minerals:
Vitamin A: 10% of Daily Value
Calcium: 10% of Daily Value
Iron: 6% of Daily Value
Potassium: 4% of Daily Value
These egg muffins make for a healthy, low-carb breakfast option suitable for individuals managing diabetes. They are high in protein and provide essential nutrients without raising blood sugar levels. Enjoy your nutritious start to the day!
