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Ham and Egg Breakfast Muffins

These muffins are easy to make, can be saved in the fridge in an air-tight container for 2-3 days, or can be frozen for use as desired. They are low carbohydrate, relatively high protein, and delicious!



  • 6 oz thinly sliced deli ham
  • 6 large eggs
  • 2 egg whites
  • ¼ cup skim milk (or 2% Fairlife milk)
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • ½ cup chopped fresh spinach leaves or any diced veggies of your choice
  • 2 oz shredded 2% sharp cheddar cheese, divided



  1. Preheat oven to 350°. Lightly spray a standard 12-cup muffin tin with cooking spray.
  2. Press a slice of ham into each cup of the muffin tin, arranging the edges to form a ham cup.
  3. 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.
  4. Add the spinach (and any other diced veggies) and half of the shredded cheddar and stir together to combine.
  5. Spoon the egg mixture evenly into the ham cups and then top each cup with the remaining shredded cheese.
  6. Place the tin in the oven and bake for 18-20 minutes until the eggs are set.


Nutrition facts (per serving, makes 12): Calories 70; Total fat 4 grams; Total carbohydrates 1 gram, dietary fiber


Recipe adapted and photo from: https://emilybites.com/2017/02/ham-and-cheese-egg-cups.html