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Feb 28

Ham and Cheese Egg Cups

Ham and Cheese Egg Cups

These easy, healthy Ham and Cheese Egg Cups are a low carb grab-and-go breakfast you and your family will love. The cups come together in no time and are packed with ham, cheese, eggs and spinach for a flavorful morning meal that you can enjoy at home or easily bring to work. Each cup is only 82 calories or 2 WW Points and has 9 grams of protein to keep you feeling full until lunch. To view your current WW Points for this recipe and track it in the WW app or site, click here! These cups are also super versatile! You can add extra veggies, change up the cheese or mix in sausage or bacon with the eggs to suit your tastes.

Ham and Cheese Egg Cups

Looking for more healthy and delicious breakfast ideas? Check out my Apple Streusel French Toast MuffinsHam and Cheese Hash Brown QuicheMaple Bacon Breakfast WrapsPear Gingerbread Baked Oatmeal SinglesBubble Up Breakfast CasseroleStrawberry Banana Baked Oatmeal SinglesHummus and Feta OmeletMini Dutch Baby PancakesSausage Egg and Cheese Hash Brown Cups and many more in the breakfast category of my recipe index!

Ham and Cheese Egg Cups
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5 from 2 votes
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Ham and Cheese Egg Cups

These easy, healthy Ham and Cheese Egg Cups are a low carb grab-and-go breakfast you and your family will love!


  • 9 oz thinly sliced deli ham, divided (I used Hillshire Farm Deli Select)
  • 6 large eggs
  • 2 egg whites
  • ¼ cup skim milk
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • ½ cup chopped fresh spinach leaves
  • 2 oz shredded 2% sharp cheddar cheese, divided


  • Preheat the oven to 350. Lightly mist 12 cups in a muffin tin with cooking spray. Press a slice of ham into each cup of the muffin tin, arranging the edges to form a ham cup. Chop up the remaining ham (my slices were about ½ ounce each so I had around 3 ounces remaining) and set aside.
  • In a mixing bowl, combine the eggs, egg whites, milk, salt and pepper and whisk together until yolks and whites are fully combined and beaten. Add the reserved chopped ham, the spinach and half of the shredded cheddar and stir together to combine.
  • Spoon the egg mixture evenly into the ham cups and then top each cup with the remaining shredded cheese. Place the tin in the oven and bake for 18-20 minutes until the eggs are set.


To view your current WW Points for this recipe and track it in the WW app or site, click here!
WW Points per egg cup: 2 (SP calculated using the recipe builder on weightwatchers.com)
Nutrition Information per egg cup:
82 calories, 2 g carbs, 1 g sugars, 4 g fat, 2 g saturated fat, 9 g protein, 0 g fiber (from myfitnesspal.com)
MyWW SmartPoints per (1 egg cup) serving:(SP calculated using the recipe builder on weightwatchers.com)
Green: 2 SmartPoints/ Blue: 1 SmartPoints/ Purple: 1 SmartPoints
Weight Watchers Points Plus:
2 per egg cup (P+ calculated using the recipe builder on weightwatchers.com)

39 comments on “Ham and Cheese Egg Cups”

  1. Have you tried freezing these and reheating in the microwave? If that works, these would make a great quick breakfast for a weekday!

    • Hi Mary Beth, I don’t really freeze anything so I can’t say from experience, but I don’t see why it wouldn’t work. If you try it, report back!

    • I’ve made something similar with different combos of things for family coming into town, the veggie version was a big hit as well. Cooked down onion and baby colored peppers and let cool and then added, makes similar to a denver omelet when you add it to the ham. I froze them and they reheated just fine in the microwave.

  2. This looks delicious. Are they in a full size muffin tin or mini muffin size?

  3. I made a variation of these. I don’t like pouring beaten eggs (don’t ask — it’s complicated), so I just broke a whole egg into each ham “cup”, then broke the yolks and topped with a little ribboned spinach and about 1/2 T of shredded cheese. I counted them as 2 SP for 1, 5 SP for 2. They were very good, and I’m hoping they reheat well tomorrow morning! Thanks for the great idea!

  4. I have tried to make these a bajillion times, but they never turn out as well as these look! I am totally going to try your recipe instead of just winging it on my own 🙂

  5. Thank you for changing up my boring scrambled eggs with cheese routine. I really liked these–the saltiness of the ham and the creaminess of the eggs and cheese. I didn’t have spinach on hand so I used diced red bell peppers instead. Yum!

  6. These were super easy to make and really, really good. They’re easy to transport and only take about 30 seconds to heat up. Will make these often.

  7. Emily,
    Just made these and forgot the milk. Would that be a problem?

  8. Can these be freezed? How long?

  9. Can you make without the spinach?

  10. These were delicious and so easy to make!

  11. How long do these stay good?

  12. I am not a great cook. I would say only about 50% of the recipes I try turn out well, but these were great!! Super easy (even for me) and quick. I am on Weight Watchers and I make these on Sunday or Monday and have 2-3 for breakfast throughout the week. Thanks for the recipe and I look forward to making more recipes from your website.

  13. We love these. They freeze and refrigerate perfect. The spinach is nearly undetectable so if you don’t like spinach this is a great way to get some in your diet. My husband even loves them cold as a snack, he takes them in his lunch all the time. Add any veggies you want. Easy to make and not time consuming like most healthier foods.

  14. Hi Emily,
    I’m relatively new to WW and have recently discovered your site. I’m not one to usually separate my eggs so I wanted to clarify the recipe. Is this 6 whole eggs plus 2 egg whites (a total of 8 eggs, 2 just without yolks) or is this 2 whole eggs and 4 egg yolks (a total of 6 eggs)?


    • Hi Stephanie,

      Just chiming in! It’s 6 whole eggs and then the whites from 2 more. So you need 8 eggs total or liquid egg whites. Hope that helps!


  15. This is not only delicious but it’s great to take and go on workday mornings.

  16. how are these with freezing?

    • I never freeze anything so I can’t answer this question from experience. if you try it out let me know!

  17. Want to have these for a brunch with some friends. Any suggestion (healthy) side to serve with this?

  18. Making these for brunch , any snuggest ions on side dish?

  19. Mine came out looking exactly the same as the pictures. EASY recipe! Needed quick breakfast ideas for a sailing trip. These held up well in the boat fridge and a minute or two in the microwave was all they needed for a hot breakfast. I used a bit more cheese (and adjusted my points accordingly). My dad loved them – wants me to make them again for him! Yum! Next time I might jazz them up a bit with salsa or mushrooms.

  20. I definitely didn’t have enough egg filling to fill my cups up. 6 eggs and 2 whites were not enough. I like the idea of just putting one egg in each cup.

  21. These were so easy and really delicious. Nothing makes me happier than using all of my deli ham that always seems to go to waste! Thanks for the great recipe. 

  22. These were so good and easy to make!

  23. I started making these back in the spring . I didn’t have the ham for the bottoms, so I used thin deli turkey . DELICIOUS !!! These keep great in the fridge for a few days .

  24. Have you tried using Eggbeaters instead of the eggs?  

  25. Easy and delicious5 stars

  26. Do you think these would work with turkey instead of ham? I’m not much of a ham person.

  27. I’ve been making these since 2017 and like them a whole bunch! I’ve been using the Hillshire deli ham, most often, but have found deli ham at Walmart ( Great Value Ham ) for 1 pt/5 slices. The slices are smaller, but still fit in the muffin cups. Hoping to find it updated with personal points sometime soon.5 stars

    • Hi Carolyn, it is updated to PersonalPoints! Just click the link in the notes immediately following the recipe that say “To view your WW PersonalPoints for this recipe and track it in the WW app or site, click here!” and you’ll be taken to the WW site to view your PP per serving.

  28. Great grab and go breakfast. I added a little chopped greenonion.

  29. Do you think 1 is a serving? 2?

    • It depends for me personally. If that’s all I’m having for breakfast I’d eat two, but if I’m having other things too (yogurt or an english muffin or fruit, etc) then I will eat one.

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