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Spinach, mushroom, egg and ham cups

GEHA | January 16, 2020

Start your mornings with a delicious, satisfying and healthy low-carb breakfast.


2 tsp. extra-virgin olive oil
1 cup baby spinach
1/8 tsp. freshly ground black pepper
8 slices deli ham
½ cup button mushrooms, diced
5 eggs
1/3 cup reduced-fat, shredded cheese
Cooking spray


  1. Preheat oven to 350⁰F. 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 saute′ 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, mushrooms, pepper and cheese.
  5. Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full. Try not to let eggs drip on the sides beneath 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, then scoop out each cup.

Makes 8 servings.

Nutritional values per serving:

4.5 gtotal fat
1.5 gsaturated fat
1 gcarbohydrate
0 gdietary fiber
7 gprotein
180 mgsodium


Reprinted on January 16, 2020, courtesy of the American Diabetes Association. For more, visit