Homemade Spinach and Ham Egg Cups

Egg bites in a muffin pan.

Looking to do more meal prepping in the New Year? These homemade egg cups only take 20 minutes from start to finish and freeze well for quick reheating later. You can also customize by adding more protein, veggies or spices of your choice.


  • 4 ounces deli ham, minced
  • 1/3 cup onion, minced
  • 1 clove garlic, minced
  • 1½ cups baby spinach, chopped
  • 5 eggs (or use egg substitute equal to 5 eggs)
  • Salt and/or pepper (optional)
  • 1 cup low-fat cheddar cheese, grated


1. Preheat oven to 350°.

2. Coat 6 cups of a muffin pan with nonfat cooking spray.

3. Spray nonstick skillet with nonfat cooking spray. Sauté turkey ham, onion, and garlic in the skillet until the onion softens.

4. Add the chopped spinach and toss until wilted, about 2 minutes.

5. Remove from heat and divide mixture among the muffin cups.

6. Whip eggs. Add cheese, salt, and pepper to taste

7. Mix until well-blended. Pour egg-cheese mixture over spinach mixture in cups until nearly full.

8. Bake for about 15 minutes, or until the eggs have set.

9. Let stand for 2 minutes before removing from cups (you might need to gently separate quiches from pan with a knife).