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.
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:
Benefits of egg muffin cups:
- 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.
- 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.”)
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.
Storage:
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.
Freezing:
To freeze, wrap each egg muffin individually in plastic wrap then store in a plastic bag.
♨️ Reheating:
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.
Can this be used with fat-free milk instead?
Yes!
📖 Recipe
Ham and Cheese Baked Egg Cups
Ingredients
- 1 dozen large eggs
- 1/2 cup whole milk
- 6 slices Candian bacon (diced)
- 1/4 cup minced scallions
- 4 ounces shredded sharp cheddar cheese (low fat)
- salt and pepper to taste
Instructions
- 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.
Video:
Nutrition:
Check out my Pinterest board for more healthy breakfast recipes!
Cynthia Jordan
Hi, I want to make these but I only have light tan colored stoneware muffin tin. Do I cook at a lower heat for longer or do any modification with the temp and cooking time? Could I grease the stoneware with butter or avocado oil cooking spray? Thanks!
Liz DellaCroce
Same cook time I believe! Maybe try a few minutes less then cook until firm on top?
Sue
I am making these for a Bridal Shower Brunch…can I make them the night before and ‘re-heat’ in the oven the morning of the shower?
Liz DellaCroce
Yes definitely!!!
Jenn
This recipe is fantastic! I’ve been making these for a while now!!
Just recently, I’ve had them still taste great but not come out of the tub well – breaking a part and such! Any tips or suggestions?
Liz DellaCroce
Oh interesting. Are you spraying the pan?
Carolyn
How many of the egg muffins is one serving?
Liz DellaCroce
One :)
Bonnie
Question:
The directions say to top the cups with the cheese, yet the video shows adding the cheese to the egg mixture and pouring it into muffin cups. Which is better?
Liz DellaCroce
Both are the same. :)
Gisele Chartrand
I tweek it a bit. Put some ham and left over cooked chicken added some cinnamon. I don’t use salt when I cook only when I bake. It turned out pretty good.
Liz DellaCroce
Oooo that sounds so good!
whitney
I had leftover ham from Easter and wanted to make egg cups. Found your recipe, doubled to freeze some, and they are delicious—thank you! 💖
Liz DellaCroce
Oh perfect I’m so glad!!
carina
It’s excellent, but makes WAY MORE than 12 cups. I got 12 very large cups with 4 eggs. I’ll be shocked to see how many cups a full 12 eggs makes.
Liz DellaCroce
Ahhh did you use large eggs?
Kaydawn
Can this be used with fat free milk?
Liz DellaCroce
YES!
morris
Are the nutritional facts based on the smaller muffin tins or the larger one?
Liz DellaCroce
Regular!
Maureen
I wanted to make these right away and didn’t have Canadian bacon, so I used DeliSelect ham and they turned out ok.
Liz DellaCroce
Oh what a great swap out! So glad you enjoyed them!
Megan @ Skinny Fitalicious
Can never say no to a good egg muffin for breakfast. Protein!
Liz DellaCroce
I mean honestly! :)
Aimee
Hello! Just wondering if the calorie count is for one or
two egg muffins?
I can’t wait to try!!
Liz DellaCroce
It’s for two! :)
Rebekah
Isn’t one egg 78 calories itself? Am I misunderstanding that each cup has one egg? I’m trying either way!! ????
Liz DellaCroce
It depends on the egg, the organic eggs I had for breakfast today just had 60 but some have 70. I’ve never seen an egg with 78 calories though. :) Are you using large?
Rebekah
Yes, I scanned the bar code with an app and they came up 70… not sure where I got the 78. But still puts two muffins over 140 if there’s one egg in each… do/could you make more than 12 with the dozen eggs?
Liz DellaCroce
Just use 10 eggs. :)
julie lindberg
Do you really have to pre-cook the veggies? It seems like they would cook enough in 25-30 minutes.
Liz DellaCroce
You know I’ve never tried it other wise – if you do, please report back!
Charlotte Moore
I have made these using ham, cheese, salt, and pepper. Then made them using sausage. I don’t use any peppers or onions since my husband eats very early. I let them cool then wrap 2 together and put in fridge. All he has to do is microwave and fix toast or warm a biscuit. He has really enjoyed having these.
I froze a few to see how it works. I took 4 out of the freezer last night and he ate them the morning. Not sure how they were but they looked fine last night. I also made a dozen and took to a family with some other foods that had sickness.
Liz DellaCroce
I’m so glad you enjoyed these Charlotte! So nice of you to gift them to others as well!
kate roselund
Bringing these to friends or neighbors who are ill or in crisis is a great idea!! Keeps a healthy breakfast or snack available. I know from experience there are only so many pans of lasagna you can fit in the freezer!
lori
I’m dairy free. Think would still be good with just the whole eggs, ham, and the Daiya cheddar? We don’t use milk to make our scrambled eggs any longer, either. Thoughts?
Liz DellaCroce
Yes that would work!
lara
i use unsweetened cashew milk in place of dairy in cooking. it has body but no undesirable flavor. also makes great gravy
Liz DellaCroce
Great idea! Water works too and then you don’t have the calories of cashew milk. :)
Kristi Rimkus
I saw this recipe over on Google+ and had to stop by. I love these mini egg cups. They offer perfect portion control for us weight watching folks.
Liz DellaCroce
Oh I’m so glad you said hi!! Yes I’m working on the last 10 pounds so egg cups have been hugely helpful!
Ashley
How long will these stay good in the fridge? freezer? I really want to make them for my 13 month old- I’d like to make a batch on Sunday and eat them throughout the week. Mornings are hectic.
Liz DellaCroce
That’s what I do for my 10 month old! They will last 5 days!
Scott Silverman
. you think these would work with egg whites or egg beaters?
Liz DellaCroce
Absolutely!!! Although I’m a huge fan of whole eggs because the yolk has so many nutrients!
Sally T.
Thanks for sharing this recipe,Liz
I am going to make these today~Yum.
Liz DellaCroce
Let me know how you like them Sally!
Kirsten
Liz,
What a great idea–my proteinaholic teens would be all over this for breakfast. It looks in the photo like you’ve also got a slightly larger muffin pan in addition to the standard 12 whole one. I have one like that, 6 openings, and it’s perfect for molten chocolate lava cakes as well as a more generous savory breakfast.
Thanks!
Liz DellaCroce
Yes I have these larger silicon pans that are PERFECT for these!!! I bet your sons would love this!! PS: Now I want cake.
Charlotte Moore
I just baked a ham. I need to do some of these for my husband. I am not an egg person but he would love this.
Liz DellaCroce
This is ideal for a leftover ham!!
Amelia @ EatingMadeEasy
Love your “hot & healthy” goal!! Haaaaaa!!!! This is awesome :)
Liz DellaCroce
It’s important to have goals righT? ;-)
Amy @Very Culinary
I remember when I was pregnant with #2, everyone said “1 is 1. But 2 is liked having 10. It’s that hard.” Some pep talk, huh? HA. LOVE these egg muffins!
Liz DellaCroce
hahaha Seriously!! Why do people give those pep talks!?!
julia
You are so right–mornings are a challenge with a 2 year old and a newborn! I love that I can make these ahead of time and have them waiting for my husband to heat up and they are healthy. Great recipe!
Liz DellaCroce
Heck yes!! I’m with you!
Alyssa (Everyday Maven)
We make something similar (in a lasagna pan) every weekend and cut into squares. It is such a time saver for my husband on work days!
Liz DellaCroce
That’s such a great idea to use a big pan!!
Gaby
This is such a fabulous breakfast!
Amanda @ Once Upon a Recipe
Thank you for sharing this recipe Liz! These little egg cups would be perfect for me for breakfast in the morning. I can’t wait to try them – I’d probably add spinach and feta!
Liz DellaCroce
Let me know what you think!!!
Carolyn
Yum! Sharing today on FB!
Liz DellaCroce
Thank you so much for the Facebook love!!
Sharon
These look great! I have a busy morning and this is a great way to get in breakfast on the go!!
Liz DellaCroce
Thank you Sharon! Enjoy!
Lauren @ Climbing Grier Mountain
This is why I love you! Simple and delicious breakfasts are my kind of jam!
Liz DellaCroce
Simple and delish is my motto!!
Meagan @ A Zesty Bite
I understand how those hectic morning ares with kids. This is an easy and quick recipe that is full of flavor.
Liz DellaCroce
I’ve been told mornings never get less hectic. ;)
Ali | Gimme Some Oven
Ooooh…I just made egg muffins this weekend!! These look fantastic, and Canadian bacon is one of my all-time favs.
And, um, of COURSE you are hot and healthy. :D
Liz DellaCroce
I love that you made them too!! I can’t quit Canadian bacon!! Love, Hot and Healthy Holly
Jenna
Yeah mornings can be so hectic around my house too. These look like the perfect way to start the day!
Liz DellaCroce
I hope you try them sometime Jenna!
Taylor @ Food Faith Fitness
Egg cups are the GREATEST ever for quick breakfast or snacks! Love that you’re reppin’ my Canadian roots with the bacon ;) Pinned!
Liz DellaCroce
Oh cool I didn’t know you were Canadian!!! :)
Kim | Just For Clicks
I struggle in the mornings — my kiddos have to be out the door SO early. So breakfast is tricky. LOVE finding healthy make-ahead options. Pinning this to try this week! PS ~ Really admire your healthy eating/exercise…. I have GOT to get back on track. Have a great start to the week!!!
Liz DellaCroce
I am obsessed with make ahead these days!!! Thank you so much for your sweet words. I’m trying my best!!
Maryea {happy healthy mama}
I would make the veggie one for sure!
Liz DellaCroce
I love it wish the chard!!