Sunday, January 01, 2012

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Egg "Muffins" in the fridge are a great way to start out the week!

I was thinking about what would be a good way to start out our Month of Daily Phase One Recipes and  realized that the first thing I usually do when I start Phase One is make a batch of egg muffins to have in the fridge.  These little baked mini-frittatas are easy to grab for a quick Phase One breakfast, and they make a great snack too.  I've been making egg "muffins" for many years now and my preferences have changed a bit.  In my post on Egg Muffins, Revisited Again I show them being made in silicone muffin pans, but now I always use Individual Silicone Baking Cups like you see in these photos.  I haven't posted a lot of different egg muffins recipes, since the variety of things you can use in them is pretty much endless, but for people who are new to this idea I thought it might be fun to share this version, which is probably my favorite out of all the ones I've made through the years.  

If you're skeptical about green bell pepper you can definitely replace it with some other type of vegetable, but personally I love the tiny hint of bell pepper flavor with the ham in these.  The other two ingredients, grated cheese and green onions, are the two things that I put in every batch of egg muffins, no matter what other ingredients I'm using.

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Cut up enough lean ham to make 1 heaping cup of diced ham.  Remember to use ham with not more than 10% fat for the South Beach Diet.  (You can use a little more or less of any ingredient if you wish.)

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
I'm a huge fan of this blend of low-fat cheeses from Costco, and it's what I always use in my egg muffins.  There were 18 grams of fat in the 2/3 cup of grated cheese I used (12 grams of saturated fat.)

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Dice up 1/2 of a medium-sized green bell pepper into small pieces.

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Green onions are definitely optional, but they're one ingredient I never skip.

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Spray the muffin cups with non-stick spray and then layer meat, cheese, and veggies into each cup.  (I use more other ingredients and less egg now than when I started making them.)

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Then pour in the beaten eggs until the muffin cups are nearly filled to the top.  Usually I pour in some egg, let it settle, and then pour in more until the cup is full.  (If you mix the eggs in a bowl or measuring cup with a pour spout it makes this easier.)

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
When they're filled I always take a little fork and "stir" a bit so the ingredients are well-distributed.

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Bake until muffins have risen and are starting to brown, about 25-30 minutes.  (For some unexplainable reason I currently like them much more browned than I used to, but make them as brown as you prefer!)  They will sink down a little as they cool.

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
When I used to rush off to work in the morning I would pack them in twos in small plastic bags so I could just grab a bag, microwave the muffins, and eat in the car on the way to work.  Now I store them in a container like this and keep in the fridge.

Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper found on
Egg Muffins with Ham, Cheese, and Green Bell Pepper
(Makes 12 small muffins, about 6 servings; recipe created by Kalyn after many years of experimenting with egg muffin varieties.)

1 heaping cup finely diced ham (use ham with less than 10% fat for South Beach Diet)
2/3 cup finely grated low-fat cheese (I use Costco Four Cheese Mexican Blend)
1/2 green bell pepper, finely diced
1-2 thinly sliced green onions (optional, but recommended)
12 eggs, beaten well
1 tsp. Spike seasoning (or use any seasoning blend that is good with eggs)

Preheat oven to 375F/190C.  Spray Individual Silicone Baking Cups with nonstick spray.

Dice ham and green pepper and slice green onions.  In the bottom of the the baking cups layer the ham, cheese, green pepper, and green onions, dividing each equally among the 12 baking cups. 

Break eggs into a bowl or large measuring cup that has a pour spout, then beat eggs and Spike Seasoning with a fork until they are well combined.  Pour eggs over the other ingredients until the muffin cups are nearly full, but not quite reaching the top.  (I pour some egg in each cup, let it settle, and then pour more until the cup is nearly full.)  Take a small fork and gently "stir" to distribute the ingredients in the egg mixture.

Bake 25-30 minutes, or until the egg mixture is set and starting to brown slightly.  (The last few years I've been liking them more browned, but if you don't like them as brown as I do I would start checking after 20 minutes.) 

Egg muffins will keep well in the refrigerator for at least a week.  I have frozen then, but the frozen ones release liquid when they are microwaved, so now I prefer to just store them in the fridge.  To reheat, microwave 30-60 seconds.  (Don't cook too long in the microwave or they get rubbery.

South Beach Suggestions:
If made with lean ham and low-fat cheese, these egg muffins would be approved for any phase of the South Beach Diet.

Nutritional Information?
I chose the South Beach Diet to manage my weight using The Glycemic Index partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Tasty Phase One Ideas with Egg Muffins:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Green Chile and Cheese Egg Muffins from Kalyn's Kitchen
Saturday Morning Egg Muffin Melts from Kalyn's Kitchen 
Spinach and Cheese Egg Muffins from Live to Eat
Egg and Cheese Breakfast Muffins with Mushrooms and Thyme from The Perfect Pantry
Spicy Baked Egg Muffins from Lisa's Kitchen 
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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Carbzilla said...

I made your original recipe, and they turned out great. I have found that they don't rise as much in the silicone cups. With no liners, the muffins got huge (but then didn't come out of the pan easily, even though it'd been greased). I wonder if I should turn up the oven a little if I'm using silicone.

Here's to a great year!

Çiçeklendim Ben said...

very creative:) I am going to try this :))

Joanne said...

I think the easiest way to stay on track throughout the day is to start the day off right! So it really is great that you're posting these. They sound like they have the perfect mix of saltiness from the ham plus veggies!

Lydia (The Perfect Pantry) said...

Of all the variations I've made (which I learned from reading this blog!), my favorites are the ones with a bit of something spicy, like hot sauce or jalapeño pepper. And instead of ham, I often add a small bit of non-fat cottage cheese. Thanks for including my mushroom and thyme egg muffins; they're another favorite, and the ones I make most often.

Kalyn said...

Carbzilla, I used the silicone cups and mine rose quite a bit, but I am guessing different brands of silicone cups might be different. Wouldn't hurt to turn the oven up a bit to see.

Ben, glad you like it.

Joanne, so true!

Lydia, I do like the green chile and cheese ones a lot. I love the sound of the mushroom and thyme ones!

Joy said...

Kalyn, reviews of the silicone cups often state they are hard to clean, especially if you leave the muffins in the cups. Do you find that to be an issue and/or do you remove the muffin from the cups before storage. I love the recipe and plan to incorporate it in my morning routine. Thanks for all your recipes. You are a great resource!

Kalyn said...

Joy, haven't had any problem at all with the cups being hard to clean. I do spray them with non-stick spray, but often wonder if I really need to. I remove the egg muffins from the cups when I store them.

Glad you are enjoying the blog!

Jamie said...

I love these! I would have never thought of making frittatas in muffin shapes which I find brilliant! Yes, easy to carry and also great for serving one single portion with salad for a nice light lunch. Great! And Happy and Healthy New Year, Kalyn!

Kalyn said...

Jamie, glad you like the idea. Happy and Healthy New Year to you too!

Michelle . said...

These are great! I've made a simpler, smaller version for weekend guests, but never thought of making them bigger (with more in them) for everyday. We frequently have to rush out early, with no time to cook and no time to eat out. This is the answer to a problem now solved!

Mandy said...

Yes! Yes! Yes!

I made a version of these last May and they are truly fantastic to have ready for rushed mornings. Thanks for reposting and reminding me how great they are.

My version:


gfe--gluten free easily said...

You excel at these muffins, Kalyn. Love these! I don't have green pepper, but I do have red and yellow peppers in the fridge. ;-)


katiez said...

I love these and don't make them nearly often enough. And now I covet those pretty silicone muffin 'papers'. Happy New Year!

Kalyn said...

Katie, they're going to become regular around here again too. The multi-colored silicone muffin cups were from Sur la Table if you want to try to order them.

Anonymous said...

I made these with mushrooms and cheese and they puffed up and there was a hole in each center, ever have this happen?

Maria said...

Great breakfast idea and I love the muffin cups.

Kalyn said...

I haven't ever had them puff up and leave a hole in the center. If I had to guess I would say maybe you beat the eggs too much, but not really sure why that would happen.

Thanks Maria!

Anonymous said...

I have made different variations of these several times. The are good with spinach or broccoli as well.

CJ said...

Oh yum. I always end up making an egg bake because I don't have those cute little cups. I really must go shopping and treat myself to some silicone. ;-)

Cee Jay Kay said...

Even though hubby and I live in suburban Tampa Bay area, we are in an unincorporated section and are allowed to have chickens. With four hens, we have eggs a plenty, so I'm always looking for new recipes for eggs. I have made something similar to this as a big casserole, but never as individual stand-alones. I made these in ramekins, as I'm not much of a baker, and couldn't find my muffin tin. Prep and cook time was okay, but I think next time I'll chop the ham, onions and peppers the night before to save time. Hubby grabbed one on his way out the door to work. I'm eating mine now. 30 minutes was perfect bake time.

Kalyn said...

Cee Jay, how fun to have fresh eggs. I keep wishing one of my neighbors would get chickens so I could buy the eggs, although I don't want to take on the project myself! I usually cook these in advance, but if you're cooking that morning prepping the ingredients in advance is a good idea.

JP said...

I made these and love having something with protein for my early morning breakfast, I work at 4am. I had an issue of getting them out of the muffin tins, I greased the pan and it is non stick, but still they stuck. I can't afford to get silicone pans yet, but I will give that a try. For now I will try to butter the tins better. Thank you for the idea. Jen

kellypea @ sass & veracity said...

Finally making these for the hubster. He needs some variety in his morning food routine and I love the convenience of these. Don't have silicone cups (yet) so paper will have to do. That way, he'll get a bit more fiber when he takes a bite! hahaha

Anonymous said...

I think the key point in this recipe is demonstrated in the cookie sheet placed under the silicon cups. Do not fill the silicon cups all the way on your kitchen counter, then try to transfer them to the baking sheet. Unless you are trying to feed your counter a nice healthy snack, in that case go for it! I finally wrested the cups into the oven and they are cooking as we speak. They smell yummy!

Kalyn said...

Very true!

Pinos said...

Dear Kalyn. I made some today, and you do not need to spray the silicone cups. ;) I also use a normal muffin form (pan) - I "line" it with silicone cups so I do not have problem with moving the muffins to the oven

Kalyn said...

Pinos, thanks, good to know!

vlknh said...

I've been making your eggs muffins for a couple years now. I was alternating between them & hard boiled eggs, but peeling the boiled eggs was always a challenge. Now I "hard poach" the eggs in the silicone muffin cups, no peeling involved. (And much cheaper than the silicone poaching cups.)Thanks Kalyn!

Kalyn said...

Viknh, what a great idea!

thejuicerdepot said...

These muffins are great to have when you want a tasty bite before running out the door.

rock04 said...

Has anyone tried making mini muffins with egg beaters????

Kalyn said...

You can definitely make these with Egg Beaters.

dogladydi said...

I love your cottage cheese and egg with ham and cheddar muffins that I've been making quite a while now. I need to get back to Phase 1South Beach so will have to try these.

Kirstyn Lia said...

Im a vegetarian, so I replaced the ham with tomatoes and mushrooms--its DELICIOUS.

Ruthie said...

karen - thank you for this recipe i made them tonight and they are delicious and soooo easy. xx

Ada said...

just tried these for breakfast and they were great!
making your spicy green chile mexi casserole for dinner.
thanks for all they yummy recipes!

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