Healthy Ham and Egg Muffins

4.8
(18)
15 Reviews
11 Photos

This egg and ham muffins recipe is a quick and healthy breakfast option that you can make in advance and freeze. Simply reheat them on your way out the door in the morning or any time you crave one.

Submitted by Darcy Loo
Updated on December 8, 2022
Tested by
Allrecipes Test Kitchen
Tested by Allrecipes Test Kitchen
The Allrecipes Test Kitchen staff are a team of culinary pros who make and vet recipes using only equipment you'd find in a home kitchen. Staff credentials vary but include training at the Culinary Institute of America; kitchen stints in fine dining restaurants; and countless hours in the test kitchen itself.
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Egg muffins loaded with meat, cheese, and veggies on a wire cooling rack
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Prep Time:
15 mins
Cook Time:
20 mins
Total Time:
35 mins
Servings:
12
Yield:
12 muffins
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Ingredients

  • cooking spray

  • 6 large eggs

  • 1 ½ cups frozen chopped spinach, thawed and drained

  • 1 cup chopped red bell pepper

  • 7 ounces diced fully cooked ham

  • ¾ cup egg whites

  • ¼ cup crumbled feta cheese

  • 2 tablespoons water

  • salt and ground black pepper to taste

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or line with paper liners.

  2. Combine eggs, spinach, red bell pepper, ham, egg whites, feta cheese, water, salt, and pepper in a large bowl. Ladle egg mixture into the prepared muffin cups.

  3. Bake in the preheated oven until set in the middle, 20 to 25 minutes.

Editor's Note:

Our magazine version of this recipe (called Healthy Egg Muffin Formula) uses the formula below:

Formula: 1 1/4 cups diced or crumbled cooked meat + 1 cup stemmed, chopped, steamed greens (squeezed dry) + 1 cup chopped vegetables + 1/4 cup shredded cheese

To Make: Preheat oven to 400 degrees F (200 degrees C). Mix meat, greens, vegetables, and cheese together and divide among 12 prepared muffin cups. Whisk together 6 large eggs, 3/4 cup egg whites, 2 tablespoons water, and 1/4 teaspoon each salt and ground black pepper in a bowl. Pour egg mixture into the muffin cups. Bake in the preheated oven until puffed and set in the middle, 18 to 20 minutes. Let stand 3 to 5 minutes before serving.

Formula Variations: For Spinach & Turkey Sausage Muffins, use ground turkey breakfast sausage, spinach, broccoli, and shredded aged Cheddar. For Kale & Chicken Sausage Muffins, use low-sodium Italian chicken sausage, kale, red bell pepper, and crumbled feta. And for Swiss Chard & Ham Muffins, use low-sodium ham, Swiss chard, leeks, and shredded Gruyère.

47 home cooks made it!

Nutrition Facts (per serving)

101 Calories
6g Fat
2g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 101
% Daily Value *
Total Fat 6g 8%
Saturated Fat 2g 12%
Cholesterol 105mg 35%
Sodium 333mg 14%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 3%
Total Sugars 1g
Protein 9g 18%
Vitamin C 23mg 25%
Calcium 57mg 4%
Iron 1mg 6%
Potassium 205mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.