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High Protein Ham Egg Cups
If you need a breakfast that actually keeps you full until lunch and doesn’t take more than a few minutes of hands-on work, these ham egg cups are the answer. They’re basically a crustless quiche baked right in a muffin tin, packed with eggs and ham, and they’re just as good cold out of the fridge as they are warm from the oven. I make a batch almost every Sunday so I’ve got breakfast handled for the whole week.
Why You’ll Love This Recipe
These little cups are stupidly easy. You whisk everything together, pour it into a muffin tin, and let the oven do the work while you go do literally anything else.
They’re also a great way to get real protein in first thing in the morning without eating the same boring egg white omelet every day. Between the eggs, the ham, and a little cheese, you’re looking at a solid protein hit in each cup.
And because they’re portable, they’re perfect for busy mornings. Grab two, eat them in the car or at your desk, done.
Ingredients You’ll Need
The base of this recipe is just eggs, and I like to use a mix of whole eggs and egg whites to keep the protein high without making them heavy or rubbery. Whole eggs alone work fine too if that’s what you’ve got.
For the ham, deli ham works great and so does leftover diced ham from a holiday dinner. Just make sure it’s cut small so it distributes evenly through each cup instead of clumping in one spot.
A little shredded cheese helps everything hold together and adds flavor, but you can leave it out if you’re watching fat or dairy. Cheddar, mozzarella, or a Mexican blend all work well here.
I always throw in a splash of milk, which keeps the eggs from getting dense. Diced bell peppers, spinach, or green onion are optional but add nice color and a bit of freshness. Salt, pepper, and maybe a pinch of garlic powder round everything out.
Tips for the Best Results
Don’t overfill the cups. Eggs puff up while baking then sink back down as they cool, so filling each cup about three-quarters full gives you room without overflow.
If you’re adding vegetables, sautĂ© them first or at least pat them dry. Watery vegetables like raw spinach or tomatoes can make the eggs soggy instead of set.
Let the cups rest in the pan for a few minutes after baking before you try to remove them. They firm up as they cool, which makes them way less likely to fall apart.
Storage and Reheating
These store beautifully, which is honestly half the reason I make them so often. Once they’ve cooled completely, keep them in an airtight container in the fridge for up to five days.
To reheat, the microwave is your best friend. Thirty seconds for fridge-cold cups, closer to a minute if they’re frozen. You can also warm them in a low oven for a few minutes if you want them a bit firmer.
Frequently Asked Questions
Can I use bacon or sausage instead of ham?
Yes, any cooked breakfast meat works. Just make sure it’s fully cooked and diced small before adding it to the eggs.
Why did my egg cups deflate?
That’s completely normal. Eggs puff up in the oven from the heat and steam, then settle back down as they cool.
Can I make these dairy-free?
Yes, just skip the cheese and use a dairy-free milk or skip the milk entirely. They’ll be a touch less rich but still hold together fine.
How do I know when they’re done baking?
The centers should look set, not jiggly, and a toothpick inserted in the middle should come out clean.
product: Nonstick silicone muffin pan
High Protein Ham Egg Cups
Fluffy baked egg muffins loaded with ham and cheese for a quick, protein-packed breakfast.
Ingredients
- 8 large eggs
- 4 large egg whites
- 1 cup diced ham
- 1/2 cup shredded cheddar cheese
- 1/4 cup milk
- 1/4 cup diced bell pepper
- 2 tablespoons diced green onion
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
Instructions
- Step 1. Preheat oven to 190C (375F).
- Step 2. Grease a 12-cup muffin tin thoroughly.
- Step 3. Whisk eggs, egg whites, and milk together in a large bowl.
- Step 4. Stir in ham, cheese, bell pepper, green onion, salt, pepper, and garlic powder.
- Step 5. Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- Step 6. Bake for 18 to 20 minutes, until centers are set and a toothpick comes out clean.
- Step 7. Let cool in the pan for 5 minutes before removing.
- Step 8. Serve warm or store for later.
