Recipe · Breakfast · Snack · Moderate cost

Ham and Pepper Egg Muffin Cups

Name: Ham and Pepper Egg Muffin Cups
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 3
Ingredients: 300 g large eggs, raw weight (6 large eggs at 50 g); 120 g cooked ham, diced; 90 g red bell pepper, finely diced; 50 g baby spinach, chopped; 45 g cheddar cheese, grated

By CalorTracker Team · Reviewed 2026-10-25

Baked egg muffin cups with ham, red pepper and spinach on a plate

Quick answer

One serving (1 of 3) has 286 kcal, 25.8 g protein, 3.6 g carbs and 18.3 g fat.

Prep: 10 min
Cook: 22 min
Total: 32 min
Makes: 3 servings

Egg cups bake in one tin and keep in the fridge, so a week of breakfasts is one 25-minute job. Each serving is two cups.

Ingredients

Weights are for the whole recipe, in the state named for each ingredient (raw, cooked, dry or canned), because that is the weight the nutrition below is calculated from. Each ingredient links to its nutrition facts.

Servings

300 glarge eggs, raw weight (6 large eggs at 50 g)
120 gcooked ham, diced
90 gred bell pepper, finely diced
50 gbaby spinach, chopped
45 gcheddar cheese, grated

Also needed, not counted: salt and black pepper; oil or a silicone tin for greasing.

Method

Heat the oven to 190 °C (375 °F). Grease six holes of a muffin tin, or use a silicone tin.
Divide the ham, pepper, spinach and half the cheese between the holes.
Whisk the eggs with salt and pepper and pour them over, about three-quarters of the way up each hole.
Sprinkle with the rest of the cheese and bake for 20 to 22 minutes, until puffed and set in the middle and the centre reaches 71 °C (160 °F).
Leave for 2 minutes, then loosen with a knife. Eat two cups per serving.

Notes

Cool and refrigerate within 2 hours, keep for up to 4 days, and reheat until steaming hot.
Contains egg and milk.

Nutrition per serving

Calories: 286kcal
Protein: 25.8g
Carbs: 3.6g
Fat: 18.3g

Ham and Pepper Egg Muffin Cups: nutrition for 1 of 3 servings
Nutrient	Per serving
Calories	286 kcal
Protein	25.8 g
Carbs	3.6 g
of which sugars	1.8 g
Fat	18.3 g
of which saturated	7.2 g
Fiber	1 g

Calculated from the USDA FoodData Central values of the ingredients above, in the weights listed, divided by 3. The whole recipe is 859 kcal. Salt, pepper, herbs, spices and water are not counted.

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Nutrition is calculated from USDA values for the listed ingredients and changes with brands, ripeness and how you cook. Check ingredient labels if you have an allergy.

Source: USDA FoodData Central, retrieved October 20, 2026. How we calculate.