Egg and Ham Cups

A fast and yummy PowerFuel!  Pair with a SmartCarb to make a snack.

This one was inspired by Dinner Mom’s Ham Quiche Cups.  They are great for a weekend breakfast or mid-morning snack, but they would probably do just as well for the PowerFuel portion of a lunch entree, or for finger foods on a brunch table if you’re entertaining!

Ingredients (for 3 PowerFuel servings)

1 tbsp skim milk
1/2 tsp salad herbs
1 pinch fresh ground pepper
1 pinch garlic powder
4 eggs
1 pkg buddig Black Forest Ham (90 Cal. pkg)
2 ea Laughing Cow Cheese Triangles (the ones that say ‘less than 25 calories per portion’).


  1. Pre-heat oven to 375F.
  2. Put salad herbs in a small mixing bowl. Add milk, garlic and pepper.
  3. Break eggs into bowl and wisk with a fork until lightly beaten.
  4. Lightly spray a 6-muffin muffin pan with cooking spray. (Not needed if using a silicon muffin pan.)
  5. Line cups with one slice of ham each. (They should stick up a bit.)
  6. Chop cheese and divide between ham cups.IMG_0327.JPG
  7. Divide egg mixture between muffin cups.img_0328
  8. Bake at 375F for 20 minutes. If not done (still runny on top), switch to broil at 400F and cook 5 minutes longer.IMG_0329.JPG
  9. When done, remove from oven and gently loosen with a table knife.
  10. Garnish plates with remainder of ham slices (There should be 4 left.)img_0331

According to MasterCook, Per Serving (excluding unknown items): 120 Calories; 8g Fat (60.6% calories from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber; 287mg Cholesterol; 208mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat.

Serving Ideas: Two of these works out to a PowerFuel on Nutrisystem.  Serve warm with 2 slices of Weight Watchers Multigrain bread spread with a 1/2 tsp of butter each. (This adds 1 Starch / SmartCarb and 1 Fat / Limited Extra.)  DH likes his with a bit of salsa.

Categories: 30 Minute Meals, Appetizers & Finger Foods, Breakfast or Brunch, Cheese, Milk & Yoghurt, Cold Meats (Deli Meats), Freezer Friendly, Husband-Approved, Pork & Ham, PowerFuel, Quick & Easy
Ratings: 4 – Make Again: 0



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s