Feb28
39
posted by Emily Bites in All Recipes, Breakfast
These easy, healthy Ham and Cheese Egg Cups are a low carb grab-and-go breakfast you and your family will love. The cups come together in no time and are packed with ham, cheese, eggs and spinach for a flavorful morning meal that you can enjoy at home or easily bring to work. Each cup is only 82 calories or 2 WW Points and has 9 grams of protein to keep you feeling full until lunch. To view your current WW Points for this recipe and track it in the WW app or site, click here! These cups are also super versatile! You can add extra veggies, change up the cheese or mix in sausage or bacon with the eggs to suit your tastes.
Looking for more healthy and delicious breakfast ideas? Check out myApple Streusel French Toast Muffins,Ham and Cheese Hash Brown Quiche,Maple Bacon Breakfast Wraps,Pear Gingerbread Baked Oatmeal Singles,Bubble Up Breakfast Casserole,Strawberry Banana Baked Oatmeal Singles,Hummus and Feta Omelet,Mini Dutch Baby Pancakes,Sausage Egg and Cheese Hash Brown Cupsand many more inthe breakfast categoryof myrecipe index!
Print Recipe
5 from 2 votes
Rate this Recipe
Prep Time: 10 minutes mins
Cook Time: 20 minutes mins
Total Time: 30 minutes mins
Calories: 82kcal
These easy, healthy Ham and Cheese Egg Cups are a low carb grab-and-go breakfast you and your family will love!
Yield: 12 egg cups
Ingredients
- 9 oz thinly sliced deli ham, divided (I used Hillshire Farm Deli Select)
- 6 large eggs
- 2 egg whites
- ¼ cup skim milk
- ¼ teaspoon salt
- 1/8 teaspoon pepper
- ½ cup chopped fresh spinach leaves
- 2 oz shredded 2% sharp cheddar cheese, divided
Instructions
Preheat the oven to 350. Lightly mist 12 cups in a muffin tin with cooking spray. Press a slice of ham into each cup of the muffin tin, arranging the edges to form a ham cup. Chop up the remaining ham (my slices were about ½ ounce each so I had around 3 ounces remaining) and set aside.
In a mixing bowl, combine the eggs, egg whites, milk, salt and pepper and whisk together until yolks and whites are fully combined and beaten. Add the reserved chopped ham, the spinach and half of the shredded cheddar and stir together to combine.
Spoon the egg mixture evenly into the ham cups and then top each cup with the remaining shredded cheese. Place the tin in the oven and bake for 18-20 minutes until the eggs are set.
Notes
To view your current WW Points for this recipe and track it in the WW app or site, click here!
WW Points per egg cup: 2 (SPcalculated using the recipe builder on weightwatchers.com)
Nutrition Information per egg cup:
82 calories, 2 g carbs, 1 g sugars, 4 g fat, 2 g saturated fat, 9 g protein, 0 g fiber(from myfitnesspal.com)
MyWW SmartPoints per (1 egg cup) serving:(SP calculated using the recipe builder on weightwatchers.com)
Green: 2 SmartPoints/ Blue: 1 SmartPoints/ Purple: 1 SmartPoints
Weight Watchers Points Plus:
2 per egg cup (P+ calculated using the recipe builder on weightwatchers.com)
Author: Emily Bites
Course: Breakfast
Cuisine: American
Keyword: Easy Breakfast, Low Carb, Low Carb Breakfast, Weight Watchers, WW Breakfast
posted on February 28, 2017
39 comments »
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39 comments on “Ham and Cheese Egg Cups”
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Mary Beth — March 1, 2017 @ 9:30 am Reply
Have you tried freezing these and reheating in the microwave? If that works, these would make a great quick breakfast for a weekday!
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Emily Bites — March 1, 2017 @ 9:32 am
Hi Mary Beth, I don’t really freeze anything so I can’t say from experience, but I don’t see why it wouldn’t work. If you try it, report back!
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Sally Wallace — January 28, 2020 @ 7:13 pm
I’ve made something similar with different combos of things for family coming into town, the veggie version was a big hit as well. Cooked down onion and baby colored peppers and let cool and then added, makes similar to a denver omelet when you add it to the ham. I froze them and they reheated just fine in the microwave.
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Karen — March 2, 2017 @ 4:16 pm Reply
This looks delicious. Are they in a full size muffin tin or mini muffin size?
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Emily Bites — March 2, 2017 @ 4:17 pm
Full size 🙂
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Susan — March 2, 2017 @ 6:18 pm Reply
I made a variation of these. I don’t like pouring beaten eggs (don’t ask — it’s complicated), so I just broke a whole egg into each ham “cup”, then broke the yolks and topped with a little ribboned spinach and about 1/2 T of shredded cheese. I counted them as 2 SP for 1, 5 SP for 2. They were very good, and I’m hoping they reheat well tomorrow morning! Thanks for the great idea!
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Jen — March 6, 2017 @ 2:09 pm Reply
I have tried to make these a bajillion times, but they never turn out as well as these look! I am totally going to try your recipe instead of just winging it on my own 🙂
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Sarah — March 7, 2017 @ 10:02 am Reply
Thank you for changing up my boring scrambled eggs with cheese routine. I really liked these–the saltiness of the ham and the creaminess of the eggs and cheese. I didn’t have spinach on hand so I used diced red bell peppers instead. Yum!
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Tracy — March 8, 2017 @ 11:22 am Reply
These were super easy to make and really, really good. They’re easy to transport and only take about 30 seconds to heat up. Will make these often.
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Megan Klemme — April 1, 2017 @ 12:06 pm Reply
Emily,
Just made these and forgot the milk. Would that be a problem? -
Monica — May 11, 2017 @ 3:14 am Reply
Can these be freezed? How long?
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Judy — June 5, 2017 @ 5:39 pm Reply
Can you make without the spinach?
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Emily Bites — June 6, 2017 @ 11:49 am
Sure!
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Tracey — August 20, 2017 @ 5:35 pm Reply
How long do these stay good?
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Holly — October 16, 2017 @ 9:52 pm Reply
I am not a great cook. I would say only about 50% of the recipes I try turn out well, but these were great!! Super easy (even for me) and quick. I am on Weight Watchers and I make these on Sunday or Monday and have 2-3 for breakfast throughout the week. Thanks for the recipe and I look forward to making more recipes from your website.
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Emily Bites — October 18, 2017 @ 3:58 pm
I’m so happy you loved them! 🙂
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Tammy Blough — November 13, 2017 @ 11:51 am Reply
We love these. They freeze and refrigerate perfect. The spinach is nearly undetectable so if you don’t like spinach this is a great way to get some in your diet. My husband even loves them cold as a snack, he takes them in his lunch all the time. Add any veggies you want. Easy to make and not time consuming like most healthier foods.
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Stephanie — December 15, 2017 @ 8:22 pm Reply
Hi Emily,
I’m relatively new to WW and have recently discovered your site. I’m not one to usually separate my eggs so I wanted to clarify the recipe. Is this 6 whole eggs plus 2 egg whites (a total of 8 eggs, 2 just without yolks) or is this 2 whole eggs and 4 egg yolks (a total of 6 eggs)?Thanks,
Stephanie-
Lindsay — January 14, 2018 @ 5:31 pm
Hi Stephanie,
Just chiming in! It’s 6 whole eggs and then the whites from 2 more. So you need 8 eggs total or liquid egg whites. Hope that helps!
Lindsay
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Jen — December 18, 2017 @ 8:06 pm Reply
This is not only delicious but it’s great to take and go on workday mornings.
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Corinna Brown — January 15, 2018 @ 3:31 pm Reply
how are these with freezing?
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Emily Bites — January 16, 2018 @ 2:07 pm
I never freeze anything so I can’t answer this question from experience. if you try it out let me know!
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Elizabeth — March 26, 2018 @ 1:50 pm Reply
Want to have these for a brunch with some friends. Any suggestion (healthy) side to serve with this?
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Elizabeth — March 26, 2018 @ 1:51 pm Reply
Making these for brunch , any snuggest ions on side dish?
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Laura — July 25, 2018 @ 4:50 pm Reply
Mine came out looking exactly the same as the pictures. EASY recipe! Needed quick breakfast ideas for a sailing trip. These held up well in the boat fridge and a minute or two in the microwave was all they needed for a hot breakfast. I used a bit more cheese (and adjusted my points accordingly). My dad loved them – wants me to make them again for him! Yum! Next time I might jazz them up a bit with salsa or mushrooms.
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Laura Dinezio — November 22, 2018 @ 7:27 am Reply
I definitely didn’t have enough egg filling to fill my cups up. 6 eggs and 2 whites were not enough. I like the idea of just putting one egg in each cup.
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CC — November 30, 2018 @ 11:46 am Reply
These were so easy and really delicious. Nothing makes me happier than using all of my deli ham that always seems to go to waste! Thanks for the great recipe.
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PH — July 22, 2019 @ 3:53 pm Reply
These were so good and easy to make!
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Robin — September 25, 2019 @ 7:58 am Reply
I started making these back in the spring . I didn’t have the ham for the bottoms, so I used thin deli turkey . DELICIOUS !!! These keep great in the fridge for a few days .
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Melissa Ethridge — November 13, 2019 @ 8:59 pm Reply
Have you tried using Eggbeaters instead of the eggs?
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Angela — March 29, 2021 @ 10:32 am Reply
Easy and delicious
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Lisa — August 30, 2021 @ 8:22 am Reply
Do you think these would work with turkey instead of ham? I’m not much of a ham person.
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Emily Bites — August 30, 2021 @ 1:54 pm
Sure, other deli meats would work!
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Carolyn Baumann — December 1, 2021 @ 11:29 am Reply
I’ve been making these since 2017 and like them a whole bunch! I’ve been using the Hillshire deli ham, most often, but have found deli ham at Walmart ( Great Value Ham ) for 1 pt/5 slices. The slices are smaller, but still fit in the muffin cups. Hoping to find it updated with personal points sometime soon.
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Emily Bites — December 1, 2021 @ 1:03 pm
Hi Carolyn, it is updated to PersonalPoints! Just click the link in the notes immediately following the recipe that say “To view your WW PersonalPoints for this recipe and track it in the WW app or site, click here!” and you’ll be taken to the WW site to view your PP per serving.
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Marti — May 15, 2022 @ 11:43 am Reply
Great grab and go breakfast. I added a little chopped greenonion.
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CHRISTINE — June 19, 2023 @ 10:30 pm Reply
Do you think 1 is a serving? 2?
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Emily Bites — June 20, 2023 @ 8:32 am
It depends for me personally. If that’s all I’m having for breakfast I’d eat two, but if I’m having other things too (yogurt or an english muffin or fruit, etc) then I will eat one.
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