Ham & Cheese Egg Cups

I love making these when we have leftover ham! They are delicious, easy to reheat (or honestly taste good cold in a pinch) and packed with protein. I’ll put these in breakfast burritos or pair with a bagel or toast for those carbs!

Fueling notes:

  • Each egg cup packs ~10 grams of protein and 10 grams of fat
  • Pre-climbing this would be best paired with as much carbs as you’re hungry for at least 2 hours before a session to give you enough time to digest
  • Post-climbing pair each cup with 30-40 grams of carbs for that 3-4:1 carb to protein ratio

The Stuff

  • A dozen eggs
  • 1/2 onion, diced
  • A handful of shredded cheddar
  • Salt and pepper
  • 3/4 cup of diced ham

Optional add ins:

  • Veggies: tomatoes, green onions, mushrooms, peppers, olives, spinach, kale, broccoli, asparagus
  • Spices: garlic powder, onion powder, red pepper flakes

The Steps

  1. Preheat the oven to 350° and grease a muffin tin
  2. Whip up 12 eggs, the onion, and a dash of salt and pepper and add the mixture to a muffin tin. They’ll be quite full but don’t panic!
  3. Sprinkle about a tablespoon of ham into each cups
  4. Top each cup with a sprinkle of cheese
  5. Bake at 350 degrees around 20 to 25 minutes or until puffed up and firm to the touch
  6. Remove from oven and use a knife or spatula to loosen the edges and remove from the pan. Refrigerate any leftover egg cups or freeze for later

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

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Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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