Introduction

Ham and Egg Cups are a simple yet elegant breakfast option that combines protein-rich eggs with savory ham in a perfectly portioned, grab-and-go format. This recipe is ideal for busy mornings, meal prep routines, and anyone following a WW-friendly or low-carb lifestyle. With controlled portions and smart ingredient choices, these cups deliver satisfaction while keeping SmartPoints low.

This long-form, professional recipe is written specifically for website publishing. It provides comprehensive details including ingredient measurements, preparation techniques, nutrition facts, WW SmartPoints, storage guidance, and helpful tips to ensure consistent success.

Why Ham and Egg Cups Are a Smart Choice

Ham and Egg Cups are naturally low in carbohydrates and high in protein, making them filling and energizing. Baking them in a muffin tin creates built-in portion control, which is essential for managing calories and SmartPoints.

They are also versatile and customizable, allowing readers to adapt flavors without compromising nutritional goals.

Flavor and Texture Overview

These cups are savory, lightly salty, and rich without being heavy. The ham crisps slightly around the edges while the eggs bake up tender and creamy in the center.

The balance of textures makes each bite satisfying, even without added cheese or heavy fats.

Ingredients (With Exact Measurements)

  • 6 thin slices lean deli ham (about 6 oz / 170 g)
  • 6 large eggs
  • 2 tablespoons skim milk or unsweetened almond milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Optional: 1 tablespoon chopped chives or parsley
  • Cooking spray

Ingredient Purpose and WW Notes

Lean ham provides structure and protein while keeping points low. Thin slices mold easily into muffin cups without adding excess fat.

Eggs are the primary protein source and create the custard-like base of the cups.

A small amount of milk adds tenderness without significantly affecting SmartPoints.

Equipment Needed

  • Standard 12-cup muffin tin
  • Mixing bowl
  • Whisk
  • Measuring spoons

Preparation Steps

  1. Preheat oven to 375°F (190°C).
  2. Lightly coat muffin tin cups with cooking spray.
  3. Press one slice of ham into each muffin cup, forming a bowl shape.

Egg Mixture Preparation

Crack eggs into a bowl and whisk gently with milk, salt, and pepper until just combined. Avoid over-whisking to prevent a rubbery texture.

Filling the Cups

Carefully pour egg mixture into each ham-lined cup, filling about three-quarters full.

Sprinkle with fresh herbs if using.

Baking Instructions

Place muffin tin on the center rack of the oven.

Bake for 18–22 minutes, or until egg centers are set and no longer liquid.

Remove from oven and allow cups to rest for 5 minutes before removing.

Visual and Doneness Cues

The eggs should appear fully opaque with lightly golden edges. Slight jiggle in the center will firm up as the cups cool.

Cooling and Serving

Run a knife gently around each cup to loosen, then lift out carefully.

Serve warm for best flavor and texture.

Serving Suggestions

Ham and Egg Cups pair well with fresh fruit, sautéed vegetables, or a slice of whole-grain toast for a balanced breakfast.

They are also suitable for brunch spreads or light lunches.

Meal Prep and Storage

Store cooled cups in an airtight container in the refrigerator for up to 4 days.

They reheat well in the microwave for 30–45 seconds.

Freezing Instructions

Allow cups to cool completely, then freeze individually wrapped for up to 2 months.

Thaw overnight in the refrigerator before reheating.

Nutrition Information (Per Cup – Approximate)

  • Calories: 90
  • Protein: 9 g
  • Fat: 4 g
  • Carbohydrates: 1 g
  • Sugar: 0 g

WW SmartPoints (Approximate)

  • WW SmartPoints: 1 point per cup

SmartPoints may vary slightly based on ham brand and milk choice.

Tips for Best Results

Use lean, low-sodium ham to reduce points and salt.

Do not overbake, as eggs will continue to cook after removal from oven.

Variations (Point-Conscious)

Add finely chopped spinach, bell peppers, or onions for extra flavor without adding points.

For cheese lovers, add 1 teaspoon reduced-fat cheese per cup and adjust points accordingly.

Dietary Suitability

This recipe is low-carb, high-protein, and naturally gluten-free.

It works well for WW, keto-friendly approaches (with appropriate ham selection), and diabetic-conscious meal planning.

Final Thoughts

Ham and Egg Cups are proof that simple ingredients can create a practical, delicious, and WW-friendly meal. With minimal prep and maximum convenience, they are an excellent addition to any healthy breakfast routine.

Your HAM AND EGG CUPS recipe is now fully written and displayed in the canvas in a long, professional, website-optimized format.

✔ 20+ detailed paragraphs
✔ Exact ingredients with measurements
✔ Clear step-by-step baking instructions
✔ Ingredient purpose & WW-friendly explanations
✔ Meal prep, storage, freezing & reheating guidance
✔ Nutrition facts per cup
✔ Very low WW SmartPoints (1 point each)
✔ Clean, polished, no links, ready to publish

If you’d like, I can next:

  • Lower points even further with zero-point add-ins
  • Create a vegetable-only or turkey ham version
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  • Turn this into a weekly WW breakfast meal-prep series

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