Substantial breakfast on the go, or perfect freezer fare for quick and simple lunchbox additions, this Green Eggs and Ham recipe will be a certain favourite with the kids.  Easy to eat with one hand, so no preparation needed on their part, and can be eaten while they’re playing.

High in protein, leafy greens and little bursts of sweetness from the peas, you know you’ll be packing an energy punch.


Green Eggs and Ham Cups are simple to make, but on days when you are particularly pressed for time, grease the muffin pans well and just chop up the ham and mix through the eggs.




Lactose Free Options | Gluten free | Vegetarian Options | Nut Free Options| Low FODMAP Options | Dairy Free Options | Grain Free | Wheat Free | Soy Free | Seafood Free | Low Oxalate Options | Allergen Alert: Eggs



Family friendly | Freezable | Leftovers | Lunch


Preparations time: 10mins

Cooking time: 20 mins

Serves: 12



Olive oil

12 slices of ham or prosciutto (nitrite and preservative free if possible)

8 eggs, lightly beaten

3 spring onions, white and green parts finely sliced

2 handfuls baby spinach, finely shredded

½ cup frozen peas

1 tbsp pesto, optional

1 cup grated cheese, optional



  1. Preheat the oven to 170C, and grease a 12 hole muffin pan.
  2. Line each muffin pan with a slice of ham or prosciutto.
  3. In a bowl, combine the eggs, spring onion, spinach, peas as well as the pesto and grated cheese if you wish. Stir to combine.
  4. Pour the egg mixture into the ham cups. Place in the oven and cook for 20-25 minutes or until cooked through.


  1. Allow to cool for 5 minutes before removing the cups from the pan and place onto a rack to cool, or enjoy immediately.
  2. Once completely cool, wrap the remaining cups and place in the freezer until ready. Can be served at room temperature or re-heated in the oven for 5-10 minutes.


Variations & Substitutions

Try experimenting with colour and flavour – chopped capsicum, mushroom, different greens, corn, different herbs, leftover chopped chicken, crumbled feta – the possibilities are only limited by your imagination.

For a vegetarian option, swap the ham for some pastry, sliced bread or simply omit the ham altogether.

For a nut free option, be sure to choose a nut free pesto, or omit altogether.  Pesto could also be swapped for a tablespoon or two of chopped fresh herbs such as parsley, chives or basil.

For a lactose and dairy free option, omit the cheese, choose a dairy free pesto, or swap for 1-2tbsp fresh herbs.

For a low FODMAP option, only use the green portion of the spring onions, omit the peas and swap the pesto for 1-2tbsp fresh herbs.

For a low oxalate version, omit the pesto and swap the spinach for grated broccoli or shredded bok choy.