High-Protein Ham & Egg Muffin Cups 🍳🧀
High Protein
Low Carb
Keto Friendly
These delicious Ham & Egg Muffin Cups are the perfect grab-and-go breakfast! Made with lean ham, fluffy eggs, cottage cheese, and melted mozzarella, they’re packed with protein, low in carbohydrates, and perfect for meal prep.
Prep Time: 10 minutes
Cook Time: 18–22 minutes
Total Time: 32 minutes
Servings: 3 (6 muffin cups)
Ingredients
- 6 slices lean turkey or chicken ham
- 6 large eggs
- ½ cup low-fat shredded mozzarella cheese
- ¼ cup low-fat cottage cheese
- 2 tablespoons chopped green onions
- ¼ cup diced bell pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- Salt to taste
- Cooking spray
Optional Add-Ins:
- ¼ cup chopped spinach
- 2 tablespoons chopped tomatoes
- A pinch of chili flakes
- ½ teaspoon Italian seasoning
Instructions
- Preheat the oven: Preheat oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with cooking spray.
- Prepare the ham cups: Place one slice of turkey or chicken ham into each muffin cavity. Gently press the slices down and around the sides to create small cups.
- Prepare the egg mixture: In a mixing bowl, whisk together the eggs, cottage cheese, garlic powder, black pepper, and salt until well combined.
- Add vegetables: Stir in chopped green onions, diced bell pepper, and optional spinach or tomatoes.
- Fill the muffin cups: Carefully divide the egg mixture evenly among the six ham cups, filling each about three-quarters full.
- Add cheese: Sprinkle shredded mozzarella over the top of each muffin cup.
- Bake: Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until the eggs are fully set and the cheese is lightly golden.
- Cool: Remove from the oven and allow the muffin cups to rest for 2–3 minutes.
- Remove and serve: Carefully loosen the edges with a small knife and lift the muffin cups out of the tin. Serve warm!
Estimated Nutrition
Per 2 muffin cups (⅓ of recipe), approximate values.
| Nutrient | Amount |
|---|---|
| Calories | 230 |
| Protein | 22–24 g |
| Total Carbs | 4–5 g |
| Fiber | 0.5 g |
| Net Carbs | 3.5–4.5 g |
| Fat | 13 g |
Meal Prep & Storage
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze individually for up to 2 months.
- Reheating: Microwave for 30–60 seconds or until heated through.
Tips for Best Results
- Use lean, low-sodium turkey or chicken ham.
- Blend cottage cheese for an extra-smooth egg mixture.
- Don’t overfill the muffin cups because eggs puff up while baking.
- Use cheddar or pepper jack instead of mozzarella for extra flavor.
- Skip green bell pepper or replace it with chopped spinach or mushrooms.
Why You’ll Love This Recipe: Each serving provides approximately 22–24g of protein with only around 4g net carbs. It’s a satisfying, easy breakfast for low-carb and keto lifestyles! 💪❤️
