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Ham and Cheese Baked Egg Cups

    Ham and cheese baked egg cups are the ideal, protein-packed low carb breakfast that can be made ahead in a muffin tin and quickly reheated on busy weekday mornings.

    ham and cheese bakes egg cups in a muffin tin

    Everyone warned me that two would be harder than one but boy were they right! To say that our mornings are a little hectic would be an understatement. By the time I nurse the baby, change a zillion diapers and get my 2-year-old to sit down long enough to eat breakfast, I am barely able to take two sips of my coffee. These make-ahead Ham and Egg Cups have been a total game-changer for several reasons:


    Why makes egg cups so good for you?

    Lean: Two of these egg muffins have less than 200 calories and provide over 20 grams of protein! Now that I’m finally back at the gym, protein is even more vital for muscle function.

    Ham and Cheese Baked Egg Cups a healthy gluten free breakfast recipe

    Versatile: When I first made these muffins, I actually made “His and Hers” versions. Since I typically share a green smoothie with my toddler mid-morning, I decided to skip the veggies in mine. For my husband, I quickly sautéed broccoli and kale then placed a little in the bottom of each muffin tin before pouring in the egg mixture.

    Saves Times: These muffins take 5 minutes to whisk together in a bowl before I pop them in the oven to bake. Once they have cooled, I refrigerate them until I need them later in the week. A quick 30-60 seconds in the microwave and a hot and healthy breakfast is done. (PS: My goal in life is to have someone describe me as “hot and healthy.”)

    Ham and Cheese Baked Egg Cups a healthy easy breakfast recipe

    The bottom line: get creative and make these your own with whatever veggies you have on hand that week! These are a great way to use up veggies a little past their prime and avoid food waste. It’s also a great way to let the kids customize their own muffins and have fun in the kitchen.

    What would you put in your egg muffins??

    Your fork is waiting.

    Frequently Asked Questions:

    How long do egg cups keep for?

    If saving to eat later in the week, let cool completely before storing in an airtight container. These egg cups will keep in the fridge for 5 days.

    How long should egg cups be reheated for?

    Reheat in the microwave for 60 seconds if refrigerated, 2-3 minutes if frozen.

    Why are the cooked egg cups not coming out of the muffin tin?

    Make sure you are spraying the muffin tins with cooking spray.

    ham and cheese bakes egg cups in a muffin tin

    Ham and Cheese Baked Egg Cups

    4.26 stars average
    Ham and cheese baked egg cups are the ideal, protein-packed breakfast that can be made ahead in a muffin tin and quickly reheated on busy weekday mornings.
    PREP: 5 mins
    COOK: 30 mins
    TOTAL: 35 mins
    Servings: 12 muffins


    • 1 dozen large eggs
    • ½ cup whole milk
    • 6 slices Candian bacon (diced)
    • ¼ cup minced scallions
    • 4 ounces shredded sharp cheddar cheese (low fat)
    • salt and pepper to taste


    • Pre-heat oven to 350 degrees and spray a muffin pan with cooking spray or use a silicone pan.
    • In a large bowl, whisk together eggs and milk until light and fluffy. Stir in the Canadian bacon, scallions and salt/pepper to taste.
    • Divide egg mixture evenly between 12 muffin tins (about 1/3 cup each) then sprinkle evenly with sharp cheddar.
    • Bake until eggs are set, 25-30 minutes. Let cool slightly to ensure eggs are set before removing from pan to serve.

    Recipe Video


    Calories: 108kcalCarbohydrates: 1.2gProtein: 10.4gFat: 5.9gSaturated Fat: 2.1gPolyunsaturated Fat: 3.8gCholesterol: 190mgSodium: 188mgFiber: 0.1gSugar: 0.1g
    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

    Check out my Pinterest board for more healthy breakfast recipes!


    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:


    1. This as written is lacking a fat source (thus sticking to vessel) and something to bind them.I Halved the recipe, and they were not very appealing.

      I made a second batch in silicone cupcake molds, with 5 eggs, heavy whipping cream (for the fat), 1/2 tap baking powder (for rise) and 1/8c Bisquick so the egg cup to hold together. Also ham and cheese. Topped with “everything but the bagel” seasoning.

      THIS was very good. Not true to original recipe though.

      1. I don’t know if you somehow missed the milk the first time you made them, but the whole milk acts as that fat source! However I’m glad you enjoyed them made with whipping cream instead.

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