Ham and Egg Cups
By Kelli Bamforth
Even with the healthiest of meal plans and exercise regimes in place, there comes a time in every weight-loss journey where you hit the dreaded – and inevitable – plateau.
I’ve done enough reading on the subject to know that when weight loss stalls for several weeks, you’ve got to shake things up a bit. The body gets accustomed to the same amounts and types of food and exercise, and as a result the metabolism slows. To combat a would-be plateau in my own weight loss, I took a look at the meal in which I consume the most carbs daily: breakfast. I decided to throw out my usual weekday breakfast that I’d been consuming for, oh, four months, and put in its place a high-protein, low-carb meal that still satisfies. Enter these Ham and Egg Cups.
Between the ham, eggs and cheese in this dish, you’ve got a great amount of protein; the veggies of your choosing helps bulk up the cups without adding too many calories. Again, this is a recipe that is totally customizable to your tastes. You could use Canadian bacon instead of ham, different shredded cheeses and vary the types of vegetables each week.
A tray of 12 Ham and Egg Cups provided six servings of two cups each, which I froze in baggies and took out each day when packing my foods for work. To reheat, wrap in a paper towel to absorb some of the moisture and nuke for about 60 to 90 seconds depending on the microwave. Pair with some fruit and you’ve got a complete breakfast!
Ham and Egg Cups (makes six servings)
Source: adapted from several websites
12 slices deli ham
4 large eggs
1 cup egg beaters
2/3 cup shredded low-fat cheese (I used Weight Watchers Mexican)
Chopped veggies of your liking (I used mushrooms and roasted red peppers)
Preheat the oven to 350°F. Lightly mist the cups of a standard 12-muffin tin with cooking spray and set aside. In a separate bowl, combine eggs and egg beaters with a whisk. Add the desired amount of chopped veggies and stir.
Gently fit one ham slice into each cup (edges will stick up). Transfer about 1/4 cup of egg/veggie mixture into each cup, dividing evenly and using the entire mixture. Top with shredded cheese and bake for 20 minutes until eggs are set and ham edges are browned.