Eggs make the superfood lists for a reason. They’re simple, versatile and loaded with nutrients that actually make a difference in day-to-day health. They support muscle, brain function, metabolism and long-term wellness without any gimmicks. 

Health Benefits

• Complete protein source with all nine essential amino acids 
• High in choline, which supports brain health and nervous system function 
• Rich in lutein and zeaxanthin, antioxidants that protect eye health 
• Contain high‑quality fats that support hormone production and satiety 
• Naturally low in calories while being extremely nutrient dense 
• Support muscle repair and recovery thanks to easily absorbed protein 
• Help regulate metabolism through key B vitamins like B12 and riboflavin 
• Provide vitamin D, which many people have chronically low levels 
• Easy to prepare and versitile, making healthy eating far more sustainable 
• Budget‑friendly superfood that offers premium nutrition at a lower cost

Mini Spinach and Ham Cheesy Frittata 

Ingredients 

• 2 large eggs 
• 2 T egg whites 
• Salt and pepper, to taste 
• 1 oz deli ham, chopped 
• ¼ c reduced-fat cheddar cheese, shredded 
• ¼ c tomatoes, chopped 
• ½ c spinach, defrosted and drained, or fresh and wilted 

Directions 

1. Preheat oven to 350°F. 
2. Coat a muffin tin with a nonstick cooking spray. 
3. In a large mixing bowl, whisk together eggs, egg whites, salt and pepper until well combined. 
4. Add chopped ham, shredded cheese, chopped tomatoes and spinach to the egg mixture. Stir to distribute the ingredients evenly. 
5. Pour the egg mixture into the muffin cups, filling each about ²/3 full. 
6. Place the muffin tin in the preheated oven and bake for 20 minutes, or until the egg muffins are set, puffy and lightly golden on top. 
7. Remove the muffin tin from the oven and let the egg muffins cool for a few minutes before serving.

Serves three
Nutrition per serving – calories: 101, carbohydrates: 1g, protein: 9g, fat: 7g, saturated fat: 3g, sodium: 225mg, fiber: 0.2g, sugar: 0.4g