Spinach Mushroom Egg and Ham Cups

Spinach Mushroom Egg and Ham Cups
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Peter Papoulakos.

These egg and ham cups are absolutely delicious and satisfying. They are also much better for your blood glucose than a bowl of sugary cereal. As an added bonus, you get some veggies in this low-carb breakfast too.

  • Prep time
    15 min
  • Servings
    8 Servings
  • Serving size
    1 egg cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 egg cup
  • Amount per serving Calories 80

  • Total Fat 5g
    • Saturated Fat 1.8g
    • Trans Fat 0g
  • Cholesterol 125mg
  • Sodium 200mg
  • Total Carbohydrate 1g
    • Dietary Fiber 0g
    • Total Sugars 1g
  • Protein 8g
  • Potassium 115mg
  • Phosphorus 120mg

Choices/Exchanges: 1 Medium-fat meat



  • nonstick cooking spray
  • lower sodium deli-style ham (1/2 ounce each)
    8 slice
  • olive oil
    2 tsp
  • white (button) mushrooms (diced)
    1/2 cup
  • baby spinach (chopped)
    1 cup
  • eggs
  • fresh ground black pepper
    1/8 tsp
  • reduced-fat shredded cheddar cheese
    1/3 cup


  1. Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.

  2. Line 8 of the muffin cups with a slice of ham.

  3. Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.

  4. In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).

  5. Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full (try to not let eggs drip on the sides underneath the ham slices).

  6. Bake for 20-22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup.

  • Recommended

    Great make-ahead breakfast for busy mornings and tastes great!