Mediterranean Ham And Egg Cups

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Low carb, low fat, high protein and low calorie breakfast idea!




  •     9 Slices of thin cut deli ham
  •     1 Large red bell pepper, roasted
  •     1/3 Cup Fresh spinach, minced
  •     1/4 Cup Crumbled fat-free or low-fat feta cheese
  •     8 Egg whites (1 cup of liquid egg whites)
  •     1 Whole egg
  •     Pinch of salt
  •     Pinch of pepper
  •     1 1/2 Tbsps Pesto sauce
  •     Fresh basil, for garnish




    To roast the peppers:


Turn your oven to high broil and line a small baking tray with parchment paper.


De-seed the pepper and cut it into quarters.


Place the pepper cut side down on the prepared baking tray and broil until it is completely black. This takes anywhere from 15-25 minutes, so keep an eye on it.

Once it is blackened, throw all 4 quarters in a ziploc bag and throw it in the refrigerator to cool until you are ready to use it.


Preheat your oven to 400 degrees. Lightly spray a muffin tin with cooking spray.


Stuff each muffin tin with 1.5 pieces of ham, making sure you don’t leave holes for the egg mixture to explode out of.


Take the roasted red pepper out of the bag and peel off the black skin. Cut half the pepper into 6 chunks, setting aside the other half for later.


Place one chunk of roasted red pepper in the bottom of each muffin tin.


Place 1 Tbsp of minced spinach on top of each red pepper.


Top the pepper and spinach off with a heaping 1/2 Tbsp of crumbled feta cheese.


In a medium bowl, whisk together the egg whites, 1 whole egg, salt and pepper. Divide the egg mixture evenly among the 6 muffin tins.


Bake for 15-17 minutes until the eggs are puffy and feel set.


Remove each cup from the muffin tin and garnish with 1/4 tsp pesto sauce, additional roasted red pepper slices and fresh basil.



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