Baked eggs with spinach and maple

A nutritious low-carb breakfast.

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difficulty Created with Sketch. Difficulty: Beginner prep-time Created with Sketch. Preparation time: 5 minutes cooking-time Created with Sketch. Cooking time: 15 minutes serving-size Created with Sketch. Serves: 2

A delicious low-carb breakfast for non-training days or during an injury period. Add some toast to make this an equally great pre-training snack.

Nutrition per serving
Sat Fat


Preheat the oven to 190°C. Heat the oil in a large pan over a medium heat. Add the onion and mushrooms and cook for about five minutes, until the onions are translucent and the mushrooms are lightly browned.

Chop the chillies, discarding the stalks and seeds, and slice the ham into strips. Stir them into the onions and mushrooms then add the spinach. Cook for a few minutes, until heated through. If any water accumulates in the pan, carefully drain. Season with pepper.

Divide the mixture among two oven-safe ramekins (small bowls) that have been lightly greased with butter.

Make a small indent in the centre of each mixture and carefully crack an egg into each, making sure to keep the yolks intact. Place the ramekins on a baking tray and bake until the whites are set but the yolks are still runny, about eight minutes should suffice.

To serve, drizzle maple syrup on top allowing to absorb into recipe.


  • 1 tbsp olive oil
  • 2 large eggs
  • 100g chopped onion
  • 100g chopped mushroom
  • 1 chilli
  • 2 slices ham / cooked meats
  • Handful baby spinach
  • 10ml pure maple syrup
  • Salt and pepper, to serve
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