Ham and Egg Cups

This basic comfort food breakfast is actually perfect spa fare.  High in protein, low in fat, and adaptable to a variety of tastes — adding salsa and chili powder for a south of the border taste, adding spinach and ham for a florentine taste, or adding swiss cheese and bacon for “Quiche Lorraine” inspired egg cup.  Whatever your taste, this little cup of breakfast is attractive and comforting for one, for the family, for a brunch or shower, or part of healthy eating day.

Ham and Egg Cups

Print Pin Rate

Prep Time: 5 minutes minutes

Cook Time: 5 minutes minutes

Total Time: 10 minutes minutes

Course: Breakfast

Cuisine: Healthy Spa Cuisine

Keyword: Eggs, Ham

Servings: 6 Servings

Calories: 249kcal

Courtesy Of: SpaIndex.com | Spa Lifestyle Daily

Ham and Egg Cups for One - or the Family -- an easy and low-calorie breakfast

Ingredients

Cooking for One - Microwave Scrambled Version

• ▢ Olive Oil (or similiar) Cooking Spray
• ▢ 1 slice deli ham - thin shaved
• ▢ diced green onion to taste
• ▢ 2 tablespoons Cheddar Cheese (or similar) reduced fat - divided
• ▢ 2 whole eggs
• ▢ 2 tablespoons low fat plain yogurt or low fat sour cream
• ▢ 1-2 whole mushrooms - chopped
• ▢ ground pepper to taste
• ▢ diced parsley to taste

For the Family - Baked Whole Eggs

• ▢ Olive Oil (or similar) cooking spray
• ▢ 6 slices deli ham - thin shaved
• ▢ 1 handful green onion - diced
• ▢ 6 whole eggs
• ▢ 1/2 cup fat-free half half or skim milk - optional, for scrambled
• ▢ 1/2 teaspoon salt
• ▢ 3/4 teaspoon pepper
• ▢ 1/2 cup Cheddar Cheese (or similar) reduced fat -shredded
• ▢ 1/2 cup vegetables - your choice

Instructions

Microwave Scrambled for One

• Spray a microwaveable ramekin, custard cup, or large tea/coffee cup with vegetable spray. Place ham slice in dish, forming a cup. Sprinkle with diced green onion and 1 tablespoon shredded cheese.
• In a small bowl, beat together eggs, yogurt and pepper until blended, add mushrooms if desired. Pour into ham-lined ramekin. Sprinkle with parsley and remaining cheese.
• Cover loosely with plastic wrap, poking 1-2 small holes to vent. Microwave on medium-high (70%) for 2-1/2 minutes to 3 minutes or until cooked as desired.
• Remove from microwave but do not remove plastic wrap; let stand for 1 minute. Remove plastic wrap and serve.

Baked Family Style

• Preheat oven to 375 degrees
• Spray a 6 cup muffin tin with cooking spray
• Line each cup with shaved ham slice and a bit of the cheese
• Sprinkle each cup with green onions and vegetables
• Option 1: For whole eggs, add carefully one cracked egg to each cup, sprinkle with salt and pepper
• Option 2: For scrambled, mix eggs and milk or half and half, salt and pepper, in a small bowl to combine. Pour in equal portions in 6 wells. Sprinkle with salt and pepper.
• Bake until puffed and cooked

Spa Index Kitchen Notes

Ham and Egg Cups for One

For a microwaved egg for one, it's important to scramble because the egg yolk can burst and cause quite a mess.  For the baked family style, you can add the whole egg with better results.

For the microwaved egg, you'll generally keep it in a tea cup or coddling cup, and eat it directly from the cup.  With the baked eggs, you can carefully remove each egg from the muffin tin, as shown, and serve on a plate.

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Nutrition

Serving: 1 Serving | Calories: 249 kcal (12%) | Carbohydrates: 9 g (3%) | Protein: 21 g (42%) | Fat: 13 g (20%) | Fiber: 1 g (4%) | Sugar: 3 g (3%) | Vitamin A: 2100 IU (42%) | Calcium: 240 mg (24%) | Iron: 2.2 mg (12%)