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Ham and Cheese Baked Egg Cups

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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.

Ham-and-Cheese-Baked-Egg-Cups-easy-make-ahead-high-protein-breakfast-recipe

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:

Packed in Protein: As I continue working off the baby weight, I’ve been readjusting my calorie intake to include a higher percentage of protein each day. 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.

Morning Time Saver: 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.

4.25 from 20 votes
Ham and Cheese Baked Egg Cups - easy make ahead high protein breakfast recipe
Print
Ham and Cheese Baked Egg Cups
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 

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.

Course: Breakfast
Servings: 12 muffins
Calories: 108 kcal
Author: Liz DellaCroce
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
US Measurements - Convert to Metric
Instructions
  1. Pre-heat oven to 350 degrees and spray a muffin pan with cooking spray or use a silicon pan.
  2. In a large bowl, whisk together eggs and milk until light and fluffy. Stir in the Canadian bacon, scallions and salt/pepper to taste.
  3. Divide egg mixture evenly between 12 muffin tins (about 1/3 cup each) then sprinkle evenly with sharp cheddar.
  4. Bake until eggs are set, 25-30 minutes. Let cool slightly to ensure eggs are set before removing from pan to serve.

Recipe Video

Recipe Notes

If saving to eat later in the week, let cool completely before storing in an airtight container.
To freeze, wrap each egg muffin individually in plastic wrap then store in a plastic bag.
Reheat in the microwave for 60 seconds if refrigerated, 2-3 minutes if frozen.

 

 

Nutrition Facts
Ham and Cheese Baked Egg Cups
Amount Per Serving
Calories 108 Calories from Fat 53
% Daily Value*
Total Fat 5.9g 9%
Saturated Fat 2.1g 11%
Polyunsaturated Fat 3.8g
Cholesterol 190mg 63%
Sodium 188mg 8%
Total Carbohydrates 1.2g 0%
Dietary Fiber 0.1g 0%
Sugars 0.1g
Protein 10.4g 21%
* Percent Daily Values are based on a 2000 calorie diet.

Photography by Alejandro Photography // Recipe by The Lemon Bowl

Check out my Pinterest board for more healthy breakfast recipes!

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Reader Interactions

Comments

  5. 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.

    Reply

    • 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!

      Reply

  6. 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?

    Reply

  8. 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.

    Reply

  11. 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!

    Reply

  12. 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.

    Reply

  15. 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!

    Reply

  26. 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!!!

    Reply

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