Cheesy Baked Ham and Egg Cups

These cheesy baked ham and egg cups are a quick, low carb, WW friendly breakfast that’s perfect for busy mornings or make-ahead meal prep. I love how simple they are to put together—just line a muffin tin with slices of ham, crack in an egg, add a sprinkle of cheese, and bake. In about 20 minutes you’ve got a protein-packed breakfast that reheats beautifully during the week and is elegant enough to serve for brunch.

Why I Love This Recipe for Cheesy Baked Ham and Egg Cups

• Quick and Easy: Just a few ingredients and about 20 minutes in the oven for a hot, satisfying breakfast.
• Low Carb and WW Friendly: High in protein and naturally low in carbs, making it a smart choice for Weight Watchers or anyone watching carbs.
• Meal Prep Ready: Bake a batch ahead of time and reheat for busy mornings, lunches, or snacks.
• Works Anytime: While perfect for breakfast, these ham and egg cups also make a simple lunch or light supper alongside a salad.
• Versatile: Change up the cheese, seasonings, or even swap the ham for turkey or chicken slices.
• Elegant Yet Simple: Pretty enough to serve guests at brunch, but easy enough to make on a weekday.

Ingredients and Easy Swaps

• Ham slices – thin deli ham is ideal for shaping into cups, but you can also use turkey or chicken slices if you prefer something leaner.
• Eggs – large eggs work best here, though you could swap in egg whites or use a carton of liquid eggs if that’s what you have on hand.
• Cheese – cheddar is classic, but Swiss, Parmesan, feta, or even goat cheese give these cups a different flavor. You can also skip the cheese for a lighter version.
• Seasonings – simple salt and pepper work fine, but blends like Italian seasoning, Mrs. Dash, or fresh herbs (parsley, dill, cilantro) make it easy to change things up.
• Optional veggies – chopped spinach, roasted red peppers, sautéed mushrooms, or even a little leftover broccoli can be tucked under the egg for extra nutrition.

How Many Calories and WW Points?

According to my calculations, each serving has 121 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

3 PointsPlus (Old plan)

How to Make Baked Ham & Egg Cups

Step 1: Preheat the oven. Set your oven to 375°F and lightly spray a muffin tin with nonstick cooking spray.

Step 2: Make the Ham and Egg Cups. Gently press a slice of ham into each muffin cup, shaping it to form a little “nest.” Carefully crack an egg into each ham-lined cup.

Step 3: Season and top. Sprinkle with salt, pepper, and any herbs you like. Add a little shredded cheese on top, or tuck in chopped veggies before adding the egg.

Step 4: Bake. Place the muffin tin in the oven and bake until the eggs are set to your liking, about 18–22 minutes.

Step 5: Cool slightly. Let the cups rest in the pan for a couple of minutes before removing—the eggs will continue to firm up as they sit.

Recipe Notes and Tips

• Easy release: Spraying the muffin tin well or using silicone liners makes cleanup easier and helps the cups come out intact.
• Customize the protein: Ham is classic, but turkey or chicken slices also work well for the “cups.”
• Cheese flexibility: Try cheddar, Swiss, Parmesan, feta, or goat cheese—or skip it if you prefer a lighter version.
• Veggie add-ins: Spinach, mushrooms, or roasted red peppers add color, flavor, and extra nutrition. Just make sure any vegetables are drained well so the cups don’t get watery.
• Runny or firm yolks: For softer yolks, pull the cups from the oven a minute early—they’ll continue to cook as they rest in the pan. For firmer yolks, let them bake an extra couple of minutes.

Serving Suggestions

These baked ham and egg cups make a high-protein, low carb breakfast on their own, but you can round out the meal depending on the occasion:

• Light lunch or supper: Add a couple of cups to a fresh green salad for a quick, healthy meal any time of day.
• Simple breakfast: Pair with whole wheat toast or English muffins and a bowl of fresh fruit.
• On-the-go: Take one or two cups with an apple, banana, or grapes for a portable breakfast or snack.
• Brunch spread: Serve alongside roasted potatoes, fruit salad, and muffins for an easy, make-ahead addition to your brunch table.

Storing and Using Leftovers

• Refrigerator: Store cooled egg cups in an airtight container in the fridge for up to 4 days.
• Freezer: Wrap individually and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
• Reheating: Warm in the microwave (affiliate link) for 30–60 seconds or in a 350°F oven until heated through.
• More ways to use them: Tuck a reheated cup into a whole grain English muffin for a quick breakfast sandwich, or slice one up to top a salad for lunch.

If you’ve made these Low Carb Baked Ham and Egg Cups, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

More WW Friendly Egg Recipes to Try

If you enjoyed these cheesy baked ham and egg cups, here are a few more simple, WW friendly egg recipes you might like:

• My Make Ahead Western Omelet Muffins are loaded with ham, peppers, and cheese making a colorful, protein-packed breakfast that reheats beautifully.
• For another muffin tin favorite, try my Individual Ham and Cheese Veggie Frittatas. They are easy to customize with whatever vegetables you have on hand.
• If you are craving something a little sweeter, Banana Bread Baked Oatmeal Muffin Cups are a cozy way to start the day and make great grab-and-go breakfasts.
• On mornings when time is short, my 4-Ingredient Microwave Mug Frittata comes together in just minutes, no oven required.
• And for something a little different, the Tortilla Cottage Cheese Egg Bakeis a high-protein, savory option that is just as good for lunch or dinner as it is for breakfast.
• Microwave Cottage Cheese Scrambled Eggs – All you need is a mug, cottage cheese, and eggs to make this simple protein packed breakfast in minutes.

Articles and Tips for WeightWatchers

• A Comprehensive Guide to Understanding the WeightWatchers Program
• A Comprehensive List of Articles & Tips for WeightWatchers
• What Foods Should I Eat in a Day on WeightWatchers
• WeightWatchers Zero Points Foods List
• WeightWatchers Friendly Meal Plans
• Why We Are More Motivated the Closer We Get to Our Goals – Another powerful WW Weekly Workshop Topic.