Ham & Cheese Egg Cups

If you’re looking for a quick, high-protein, and delicious breakfast, these Ham & Cheese Egg Cups are the perfect solution. Made with just four simple ingredients—ham, eggs, cheese, and seasoning—this recipe is incredibly easy to prepare and requires minimal effort. Plus, they’re baked in a muffin tin, which means they come out perfectly portioned and great for meal prep.

These egg cups are ideal for busy mornings when you need a nutritious meal but don’t have much time. Since they’re portable and easy to store, you can make a batch ahead of time and enjoy them throughout the week. The ham acts as a crispy, flavourful cup, holding the egg and cheese together while adding a savoury, salty kick. Meanwhile, the eggs provide protein and healthy fats, making this a balanced, satisfying breakfast.

Another great thing about these Ham & Cheese Egg Cups is their versatility. You can customise them with different cheeses, vegetables, or spices to suit your taste. Whether you prefer them mild and creamy or packed with spice and bold flavours, this recipe can be adapted in countless ways.

Whether you’re following a high-protein, low-carb, or keto diet, or simply want an easy breakfast idea, these Ham & Cheese Egg Cups are a must-try!

Why You’ll Love This Recipe

1. Quick & Easy– Ready in under 15 minutes.
2. High in Protein– Keeps you full and energised.
3. Minimal Ingredients – Just ham, eggs, cheese, and seasoning!
4. Low-Carb & Keto-Friendly– A great alternative to traditional breakfast muffins.
5. Perfect for Meal Prep– Make a batch and store them for later.
6. Customisable – Add vegetables, different cheeses, or spices to mix things up.
7. Baked or Air-Fried – Choose the method that suits you best.

Ingredients

• 6 slices of ham – Acts as a crispy, flavourful base while keeping the dish low-carb.
• 6 eggs – The star ingredient, providing protein, healthy fats, and essential nutrients.
• 30g (1oz) reduced-fat grated cheese – Adds creaminess and a savoury depth of flavour.
• Salt, pepper & other spices – Enhances the natural flavours and allows you to customise to your taste.

Method

Oven Method:

1. Preheat the Oven

• Set your oven to 180°C (350°F) and grease a 6-hole muffin tin.

2. Prepare the Ham Cups

• Place one slice of ham into each muffin tin hole, pressing it down to form a cup shape.

3. Add the Eggs

• Crack one egg into each ham cup.

4. Top with Cheese & Seasoning

• Sprinkle grated cheese over each egg and season with salt, pepper, and your favourite spices.

5. Bake

• Place in the oven and bake for 12-15 minutes, or until the eggs are cooked to your preferred consistency.

Air Fryer Method:

1. Preheat the Air Fryer to 170°C (340°F).
2. Assemble the Egg Cups in silicone muffin moulds or a greased air fryer basket.
3. Air fry for 10-12 minutes, checking at the 10-minute mark for doneness.
4. Serve & Enjoy!

Nutrition (Per Serving – 1 Egg Cup)

• Calories: 90 kcal
• Protein: 9g
• Carbohydrates: 1g
• Fat: 5g

Tips for Success

1. Use a Non-Stick Muffin Tin – Grease the tin well or use silicone cups for easy removal.
2. Choose Quality Ham – Opt for lean, high-quality ham for the best flavour and texture.
3. Adjust Cooking Time – If you like runny yolks, bake for 12 minutes; for firmer yolks, bake for 15 minutes.
4. Let Them Cool Slightly – This helps them set and makes them easier to remove from the tin.
5. Use Silicone Muffin Cases – These make cleanup easier and prevent sticking.

Serving Suggestions

• With a Side of Avocado – Adds creaminess and healthy fats.
• With Wholemeal Toast – For a balanced breakfast.
• Alongside a Fresh Salad – A great option for a light lunch.
• With a Hot Sauce Drizzle – If you like a little spice!
• Paired with Greek Yogurt & Berries – A mix of savoury and sweet for a complete meal.

Customisation Ideas

• Add Vegetables – Try chopped peppers, spinach, or mushrooms for extra nutrients.
• Use Different Cheese – Swap the cheese for cheddar, feta, or mozzarella.
• Make It Spicy – Add chilli flakes or hot sauce for extra heat.
• Try a Different Meat – Use turkey, prosciutto, or smoked salmon instead of ham.
• Herb It Up – Sprinkle with chives, parsley, or basil for fresh flavour.

Storage & Reheating

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Wrap individually and freeze for up to 1 month.
• Reheating: Microwave for 30 seconds, or warm in the oven at 150°C (300°F) for 5 minutes.

Conclusion

These Ham & Cheese Egg Cups are a fantastic high-protein, low-carb breakfast option that you can make in minutes. They’re easy to prepare, customisable, and perfect for meal prep, making them a great choice for busy mornings or healthy snacking throughout the day.

The combination of crispy ham, rich eggs, and melted cheese creates a flavourful and satisfying bite every time. Plus, with the ability to bake or air fry them, you can choose the cooking method that works best for you.

Whether you’re following a healthy eating plan, need a quick breakfast to grab and go, or simply want a delicious alternative to traditional egg dishes, these Ham & Cheese Egg Cups are a must-try. Make a batch today and enjoy a tasty, protein-packed start to your day!