Baked Egg & Turkey/Ham Cups

Baked Egg & Turkey/Ham Cups

4 of 5 (1)
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 190.2
  • Total Fat: 3.6 g
  • Cholesterol: 32.5 mg
  • Sodium: 941.3 mg
  • Total Carbs: 8.9 g
  • Dietary Fiber: 0.5 g
  • Protein: 31.4 g

View full nutritional breakdown of Baked Egg & Turkey/Ham Cups calories by ingredient
Submitted by:

Number of Servings: 1


    2 oz thin-sliced ham and/or turkey deli meat (6 slices)
    4 egg whites
    2 T salsa
    2 cremini mushrooms, grilled or steamed or otherwise cooked as you choose, chopped
    1 oz chopped bell pepper
    2 T reduced-fat Colby-Jack cheese


Feel free to add extra veggies such as onion, cooked spinach, or anything else you can fit into the cups but be careful not to overload them!

Cut the sodium drastically by using low-sodium deli meats and cheese and freshly made salsa instead of commercial.


Preheat oven to 400F.

Spray a jumbo muffin pan with Pam. Layer 1 oz each of ham or turkey into two muffin cups.

Beat egg whites with a fork. Add salt and/or pepper if desired or other spices such as cumin or garlic powder. Pour egg whites equally into each of the two muffin cups.

Add 1 T salsa, 1 chopped cremini, 1/2 oz bell pepper to each cup and give it a little swirl to distribute the ingredients.

Sprinkle tops with 1 T each of cheese.

Bake for 15 minutes and remove carefully with a spoon when finished.

Serving Size: makes 1 serving of 2 cups

Rate This Recipe

Member Ratings For This Recipe

  • Very Good
    Great low carb grab n go breakfast. - 2/17/15

    Was this review helpful?   yes  No