By When I say this recipe is easy, I don't think I can articulate just how easy it is to make ham and cheese egg cups! One cup is packed with 17 grams of protein and just 140ish calories. You can take them on the go or pop one on a crispy piece of sourdough with a little jam for a Monte Cristo action.
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I used to make a version of this recipe all the time in college for a high protein breakfast. But it was one of those recipes that was convenient, not great. Now, with a few more years of wisdom, I've figured out how to make them taste insanely delicious and still be stupidly easy. So let's make these ham and cheese egg cups!
Enjoy with another super simple recipe, this 5-minute chocolate bread pudding (high protein too!).
Jump to:
- use a silicon muffin mold
- key ingredients & swaps
- high protein ingredient spotlight: egg whites
- here's how to nail this recipe every time
- bake times based on how you like your eggs cooked
- troubleshooting & testing notes (critical notes)
- how to store & meal prep it
- more high protein meal prep breakfast ideas
- Recipe
use a silicon muffin mold
Deli ham almost always has some holes in it, so the egg whites will definitely seep out. To make sure you can still get them out of your pan, use a silicone muffin mold or one you are sure is non-stick (plus add some cooking spray). Foil liners would work too, just not paper ones.
key ingredients & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Eggs: You'll need whole eggs and egg whites. Be mindful of the egg size. Super large eggs may overfill the muffin tin.
- Cheddar cheese: I love using sharp white cheddar cheese, but any cheddar will work. Pepperjack is great too!
- Ham: Opt for deli ham that is just standard thickness. Not thick cut and not thin sliced.
- Pepper: A sprinkle is perfect! You can also finish with fresh chives and bacon bits when done baking.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: egg whites
These are one of my go-to options for upping the protein but keeping the calories low. You can totally use all whole eggs, but egg whites help bump up the protein in these cheese egg muffins while keeping them lighter. ¼ cup of egg whites provides 6-7g of protein. They are great in savory recipes like this and sweet recipes like cinnamon roll protein baked oats.
here's how to nail this recipe every time
- Use every other mold spot. The ham will almost always overlap and be too big for an individual cup, so baking 6 in a 12-cup muffin tin helps give them space.
- Layer as listed. The cheese on the bottom helps create a barrier. Keeping the egg whites on the bottom and the whole egg on top allows you to keep an eye on how the yolk is cooking.
- Bake with meal prep in mind. I like to underbake mine a bit so the egg yolks aren't set. This way, when they are reheated, they won't be overdone. Of course, if you plan to eat them right away, bake them accordingly.
quick recipe video
bake times based on how you like your eggs cooked
Like I mentioned above, your bake time will vary based on both how you want the yolks cooked and if you plan to eat them now or later. Here are some helpful bake times:
- Runny yolk: 15-17 minutes (best if you plan to reheat them later in the microwave)
- Jammy yolk: 17-20 minutes
- Completely set yolk: 25 minutes
troubleshooting & testing notes (critical notes)
Overlap your ham
It can take a bit of finagling to get the ham to sit right. The big thing is to just make sure the ham is as tight to the side walls as possible to there's room for the fillings.
how to store & meal prep it
These are the best meal prep! Here's how to store them.
- Fridge: These will last for 4 days in the refrigerator in an airtight container.
- Freezer: These will last for up to 3 months in the freezer. Reheat on low or use the defrost setting so the yolks don't overcook. After freezing they tend to release more moisture from the egg whites so I use a paper towel to dab it up before I finish reheating them.
- Reheating: Reheat for 30-45 seconds. The yolks overcook quickly so just be mindful of that.
more high protein meal prep breakfast ideas
Recipe
ham and cheese egg cups (a high protein meal prep breakfast)
Ingredients
- 6 slices ham (normal thickness (not thick or thin sliced))
- 6 eggs
- 6 tablespoon egg whites
- 6 tablespoon white cheddar shredded (or any cheddar cheese you like)
- sprinkle of pepper on each
- finish with green onions or chives
Before you start!
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Instructions
- Preheat oven to 400 degrees. Grab a silicon muffin tin or a metal one and line it with foil liners. Paper liners will get soaked! If you have a really good non-stick pan that will work without liners.
- In every other muffin spot, press a slice of ham into each one (the 6 slices ham). You'll have to be gentle and do some bending and folding to get them to fit right with the bottom flat. Then sprinkle in 1 tablespoon of the 6 tablespoon white cheddar shredded into each one, then pour in 1 tablespoon of the 6 tablespoon egg whites into each one, and finally top with 1 egg of the 6 eggs in each one. Finish with a sprinkle of pepper on each. Bake for 15-17 minutes if you want your yolks a bit runny (or plant o reheat them and don't want to overcook them in the microwave later on). Or bake them for 20-25 minutes if you want the yolk set.
- When done, let cool a bit before removing and then serve with a garnish of green onions. I love to cut mine up and spread it out over sourdough.
Video
Notes
- Runny yolk: 15-17 minutes (best if you plan to reheat them later in the microwave)
- Jammy yolk: 17-20 minutes
- Completely set yolk: 25 minutes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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