breakfastomnivoreItalian-inspired

Prosciutto and Egg Cups with Sautéed Spinach and Mushrooms

A hearty breakfast pairing of baked prosciutto and egg cups with a nutrient-dense side of sautéed spinach and mushrooms.

Instructions

Preheat Oven and Prepare Muffin Tin

baking

Preheat the oven to 190°C. Line four cups of a muffin tin with prosciutto slices, ensuring the bottom and sides are fully covered to form a cup shape.

💡 Overlap the prosciutto slightly to prevent gaps where the egg might leak through.

60 g prosciutto

Prepare Side Ingredients

sautéing

While the oven preheats, slice the mushrooms thinly and roughly chop the spinach. Mince the garlic cloves finely.

💡 Keep ingredients near the stove for quick access once sautéing begins.

200 g mushrooms200 g spinach2 cloves garlic

Assemble Egg Cups

baking

Crack one egg into each prosciutto-lined muffin cup. Sprinkle grated parmesan cheese evenly over the eggs, followed by a pinch of black pepper on each.

💡 If an egg overflows, use a spoon to adjust the prosciutto to contain it better.

3 units large eggs15 g parmesan cheese1 g black pepper

Bake Egg Cups

baking

Place the muffin tin in the preheated oven at 190°C. Bake for 12-15 minutes, or until the egg whites are fully set and the edges of the prosciutto are slightly crispy.

💡 Check at the 12-minute mark to avoid overcooking the yolks if you prefer them runny.

Start Sautéing Vegetables

sautéing

Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant, ensuring it doesn’t burn.

💡 Keep the heat moderate to prevent the garlic from turning bitter.

1 tbsp olive oil

Cook Mushrooms

sautéing

Add sliced mushrooms to the skillet. Sauté for 5-7 minutes over medium heat, stirring occasionally, until they release their moisture and turn golden brown.

💡 Avoid overcrowding the pan to ensure even browning; cook in batches if needed.

Add Spinach

sautéing

Stir in the chopped spinach and cook for 1-2 minutes over medium heat, until just wilted and bright green. Season lightly with a pinch of salt if desired.

💡 Don’t overcook the spinach; it should retain some texture and vibrant color.

Finish Egg Cups

baking

Remove the muffin tin from the oven. Let the egg cups cool for 1 minute, then carefully lift them out with a spoon. Garnish each with chopped fresh basil.

💡 Use a silicone muffin tin or liners for easier removal if the prosciutto sticks.

5 g fresh basil

Prep Time

10 Min

Cook Time

15 Min

Per Serving

Protein30%

Carbs7%

Fat62%

Glycemic Load

1.8 (Low)

Nutrition Information

PreparedRaw ingredients

Energy171.3 kcal· 9%

Protein13.2 g· 26%

Carbohydrates3.1 g· 1%

Carbs (absorbed)2.5 g· 1%

Dietary Fiber0.55 g· 2%

Fat12.1 g· 17%

Saturated Fat3.5 g· 17%

Monounsaturated Fat6.2 g· 25%

Polyunsaturated Fat1.4 g· 12%

Trans Fat0.03 g· 1%

Cholesterol160.5 mg· 54%

Sodium312 mg· 16%

Potassium364 mg· 10%

Calcium39 mg· 4%

Magnesium21 mg· 6%

Phosphorus132 mg· 19%

Iron1.3 mg· 9%

Zinc1.1 mg· 12%

Copper0.12 mg· 12%

Selenium12 µg· 22%

Iodine4.5 µg· 3%

Vitamin C4.7 mg· 6%

Vitamin A312 µg· 39%

Vitamin D0.70 µg· 3%

Vitamin E0.90 mg· 8%

Vitamin K107 µg· 143%

Vitamin B10.07 mg· 6%

Vitamin B20.26 mg· 19%

Vitamin B60.14 mg· 10%

Vitamin B120.80 µg· 32%

Folate46 µg· 23%

Niacin1.1 mg· 7%

Biotin7 µg· 14%

Pantothenic Acid0.53 mg· 9%

Salt Equivalent0.79 g· 13%

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