Monday, November 26, 2018

Oven Baked Egg Cups

Jan here, with a myth-busting fact!

Many people believe that the average American gains 7-10 pounds during the holiday season between Halloween and New Year's.

But a quick Google search reveals that this is a media myth. Studies have shown that the average weight gain for Americans during this two month period is only about one pound.

So where did this hype come from? My personal theory is that we eat so poorly around the holidays - loading up on sugar and other simple carbs - that we end up feeling like we've gained ten pounds! We (read "I") hit January 1st feeling tired, sluggish, and out of shape.

This year, I've resolved to change that pattern. I want to concentrate on healthy eating before it's time to make those New Year's resolutions. So for the next several weeks, I'll be trying new recipes and sharing them with you. Foods that nourish and energize rather than attack our health. Foods that are quick and easy to make rather than taking hours in the kitchen. And foods that don't require expensive special ingredients.

Are you ready to take this journey with me?

The first recipe is a breakfast idea I got from the Trim Healthy Mama "Trim Healthy Table Cookbook." (You can find this cookbook here!) I changed a couple things to fit our family, and you should do the same. These are easy and versatile!

Oven Baked Egg Cups

ingredients (for each person):
2 eggs
2 slices ham, thin cut (I use Hormel Natural Choice lunch meat)
toppings and mix-ins of your choice

Super simple!

Preheat your oven to 350° and prepare a muffin tin by spraying the cups you'll be using with Pam or greasing them with butter or oil (mine is silicone - super easy when it come to clean-up!)

Place one slice of ham in each cup, pressing it against the bottom and sides.

In a small bowl, beat one egg at a time. Add in anything you want - I left hubby's plain, but added frozen spinach to mine and seasoned them with a little salt and pepper. The next time, I'll add cheese, too.

Pour the egg mixture in the first cup, then repeat for the rest of the cups.

Total prep time for these four: about 5 minutes.

Bake them in the 350° oven for 25-30 minutes or until the eggs are done (not wiggly and no longer shiny.)

A delicious and satisfying meal!

This breakfast is super low on carbs. You can add some berries on the side and still keep it low carb, or add some whole-grain toast and an orange to have a healthy balance of fat, protein, and complex carbs.


Jan Drexler lives in the Black Hills of South Dakota with her husband and growing family. When she isn't writing, she loves hiking in the Hills or satisfying her cross stitch addiction.

You can find Jan on Facebook, Jan Drexler, author, or her website, Jan


  1. What an interesting take on breakfast, Jan. And no carbs. I can see where the silicone pan would come in handy, though. I might need to add one of those to my Christmas list.

    1. I love my silicone pan for recipes like this. It's easy to clean, and if a muffin or other treat refuses to come out, I just push the cup from the bottom!

  2. Jan, this would be perfect to make and freeze individually! Then you could heat them in the microwave! I love that idea. And love low carb breakfasts. I usually have eggs/omelets or a peanut butter wrap for breakfast. These would be a treat!

    1. Yes! You can freeze or refrigerate them and just heat them up for an even quicker meal (or snack!). The protein sure helps with the hangry munchies!

  3. I've done this only using bread instead of the meat...I know, carbs but...It was so much fun! Did it at a girls' brunch and we all made our own toppings -- including cheese! But I seem to remember bits of bacon as well...though not in mime. And we might have use the super size muffin tins so not quite as healthy as your version. lol

    1. That sounds like fun! Kind of like a taco bar or baked potato bar, but for breakfast instead.

      And bread would make a great cup. You could also use a low-carb tortilla. :-)

  4. Yum. I love ham and eggs so this looks delicious. Thanks, Jan.

  5. Jan, this is such a good, easy idea and low-carb, too! Bethy calls this my "pre-emptive strike"... when we pay attention to what we're eating ahead of time.... so we don't have a boatload of guilt Christmas week... because Jan. Feb. and March are tough in the north. It's partial hibernation time so we're not out doing as much... and then we've got the piper to pay for holiday indiscretions on top of winter SLOGS.... This is a great high protein snack. I'd have to scramble the eggs, I can't look a yolk in the eye,,, but I love this!