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Spinach Mushroom Egg and Ham Cups
15 min prep time
8servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
How to Make Spinach Mushroom Egg and Ham Cups
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.
15 min prep time
8servings
1 egg cup
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Step-By-Step Instructions:
- Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.
- Line 8 of the muffin cups with a slice of ham.
- 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.
- In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).
- 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).
- 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.
Nutrition facts
8 Servings
-
Serving Size
1 egg cup
- Amount per serving Calories 80
-
Total Fat
5g
- Saturated Fat 1.8g
- Trans Fats 0g
- Cholesterol 125mg
- Sodium 200mg
-
Total Carbohydrate
1g
- Dietary Fiber 0g
- Total Sugars 1g
- Added Sugars 0g
- Protein 8g
- Potassium 115mg
- Phosphorous 120mg
Ingredients
nonstick cooking spray
1
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
5
fresh ground black pepper
1/8 tsp
reduced-fat shredded cheddar cheese
1/3 cup
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