HAM AND EGG CUPS - Healthy Diet Recipes World

🍳 Savory Ham and Egg Breakfast Cups

A high-protein, 1-point WW-friendly meal prep staple.

6 slices Lean deli ham (approx. 170g / 6 oz) – Look for “Extra Lean” to keep points low.
6 large Eggs
2 tbsp Skim milk (or unsweetened almond milk)
1/4 tsp Sea salt
1/4 tsp Cracked black pepper
1 tbsp Fresh chives or parsley (chopped)
Non-stick cooking spray

Prep the “Crust”: Preheat your oven to 375°F (190°C). Spray a standard muffin tin generously. Take one slice of ham and press it into a muffin cup. You’ll need to pleat the edges slightly so it forms a “bowl” shape.
Whisk the Base: In a small mixing bowl, whisk the eggs, milk, salt, and pepper.

Pro-Tip: Whisk just until the yolks and whites are combined. Over-whisking incorporates too much air, which causes the eggs to puff up and then “deflate” into a rubbery texture once cooled.
Fill and Bake: Pour the egg mixture into each ham cup, filling them about 3/4 of the way. Sprinkle your fresh herbs on top.
The Bake: Bake for 18–22 minutes.
- At 18 mins: The yolk will be slightly jammy.
- At 22 mins: The egg will be fully set and firm (best for meal prep).
Rest: Let them sit in the tin for 5 minutes. This allows the steam to release, making them easier to pop out with a butter knife.

Fridge: Store in an airtight container for up to 4 days.
Freezer: Wrap individually in plastic wrap, then place in a freezer bag for up to 2 months.
Reheat: From the fridge, microwave for 30 seconds. If frozen, thaw overnight in the fridge or microwave for 60–90 seconds at 50% power.

Moisture Control: If using watery veggies (like spinach or mushrooms) as an add-in, sauté them first to cook off the liquid, otherwise the “ham bowl” will get soggy.
Ham Choice: Ensure the ham slices are thin enough to fold but thick enough not to tear. “Standard Deli Cut” is usually better than “Ultra-Thin.”