Monday, January 24, 2022

Ham Cup Egg Bites

I really like egg bites as a breakfast food. I’ve made renditions of them several times with good success. This is my most recent attempt using smoked, uncured smoked ham as a cup for the eggs, cheese, and veggies.

These freeze well, reheat well, are relatively low calorie, and are relatively low sodium.


  • Chef’s knife
  • Muffin/cupcake pan
  • 1 tbsp measuring spoon


  • 1 tbsp olive oil
  • 60g Smoked Ham (Oscar Mayer)
  • 1/2 shredded Colby Jack cheese
  • 6 tbsp diced red or purple onion
  • 6 tbsp diced red pepper 
  • 1 1/4 cup Egg Beaters (18 tbsp)


  • With a paper towel, coat six of the cup in the cupcake pan with olive oil.
  • Pre-heat the oven to 350° F.
  • Dice the onion and red peppers until you have enough for 6 tbsp of each. (Approximately 60g, each)
  • In each of the six olive oil coated cup cake cups, place a slice of smoked ham. Push it into cup so it resembled a cup cake wrapper.
  • Spoon one 1 tbsp of onion and 1tbsp of red pepper into each ham cup.
  • Spoon one 1 tbsp of the shredded cheese on top of the vegetables in each ham cup.
  • Spoon 3 tbsp of Egg Beaters into each ham cup.
  • Place the cup cake pan on the middle rack of the pre-heated oven and bake for 20-25 minutes.
  • After baking, remove from oven and allow the pan to rest for five minutes before carefully removing the cups.
  • To Freeze: Place ham cups on a flat sheet and place in the freezer for 1 hour, the transfer to a freezer safe container for storage.


  • Refrigerated: Place two egg bites on a microwave safe dish and cook for 30 seconds on high.
  • Frozen: place two egg cups on a microwave safe dish and cook for 1 minute 15 seconds on high.


Nutrition Facts
Servings 6.0
Amount Per Serving
calories 80
% Daily Value *
Total Fat 3 g5 %
Saturated Fat 0 g0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg2 %
Sodium 169 mg7 %
Potassium 70 mg2 %
Total Carbohydrate 3 g1 %
Dietary Fiber 0 g1 %
Sugars 0 g
Protein 9 g18 %
Vitamin A6 %
Vitamin C20 %
Calcium1 %
Iron5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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