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:
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.
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
Notes:
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:
Photography by Alejandro Photography // Recipe by The Lemon Bowl
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. :)
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!!