Breakfast
Ham, Mushroom and Spinach Egg Muffins
A dozen egg muffins with ham, fried mushrooms, spinach and reduced-fat cheddar. Two make a 185 kcal breakfast with 19 g of protein.
- Calories
- 185kcal
- Protein
- 19g
- Fat
- 11g
- Carbs
- 1g
Per serving, makes 6. 15 minutes of work, then twenty minutes in the oven; keep four days in the fridge. Published 8 September 2026.
Allergens
- Milk
- Eggs
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Egg10 large, about 550 g
- Lean ham, sliced120 g
Torn into small pieces. Thick-cut ham from the deli counter is better than wafer-thin, which vanishes. Cooked deli weight, as sold.
- Mushrooms150 g
- Spinach80 g
- Reduced-fat cheddar60 g
- Olive oil spray12 sprays, plus a few for the pan
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
- Black pepperTo taste
Method
Heat the oven to 180°C and oil a twelve-hole muffin tin well. Fry the sliced mushrooms in a sprayed pan over a high heat until brown and dry, then add the spinach and stir until wilted. Cool on kitchen paper.
Divide the ham, mushrooms, spinach and grated cheese between the twelve holes.
Beat the eggs with plenty of pepper and pour over, leaving a little space at the top of each.
Bake for eighteen to twenty minutes until risen and set. Cool in the tin for five minutes before running a knife round each one.
Worth knowing
- Two muffins are a serving at 185 kcal, which makes this the lighter end of the batch. Three is closer to 280.
- Frying the mushrooms first is what keeps the muffins from weeping in the fridge. Raw mushrooms release water as they bake and the muffins go soggy by day two.
More like this
Other breakfast recipes that share ingredients with this one, or every breakfast under 300 calories a serving.
- Savoury Oat Crêpes with Ham and Cheddar412 kcal · 36P
- Baked Eggs with Mushrooms and Thyme279 kcal · 21P
- Egg White Frittata with Smoked Turkey and Roasted Peppers338 kcal · 50P
- Poached Eggs with Smoked Salmon and Spinach363 kcal · 42P
- Leek and Cheddar Oats Cooked in Stock377 kcal · 24P
- Turkey Patty and Egg Breakfast Muffin397 kcal · 41P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.