• 6 ounces very thinly sliced deli ham
  • 3/4 cup salsa or grilled vegetables
  • 18 large egg whites or 2 1/4 cups liquid egg white or egg substitute (see note below)
  • 2 tablespoons chopped fresh cilantro
  • 6 tablespoons grated low-fat Cheddar cheese


If Using fresh eggs: Separate 18 whites into a medium mixing bowl Add 1/2 teaspoon salt and whisk lightly.
Transfer to a liquid measuring cup. Let stand while you prepare the rest of the ingredients.
Preheat the oven to 400ºF. Lightly coat each cup of a standard-sized nonstick muffin pan with olive oil cooking spray.
Line each muffin cup with 1/2 ounce of the ham. There will probably be a little excess extending from the top of each cup.
Spoon 1 tablespoon of the salsa or grilled vegetables into each cup.
Measure 3 tablespoons of the egg whites or egg substitute into each muffin cup.
(After the first “muffin,” you can pour the whites from the liquid measuring cup to the same level as the fist muffin cup, rather than measuring 3 tablespoons each time.)
Place the muffin pan in the oven and bake for 12 to 14 minutes, or until the eggs are puffed and the center is set.
Carefully remove the baked eggs from the pan and place 2 egg cups on each serving plate. Garnish with the cilantro and cheese.


Per 2 Egg Cup Serving:

calories 109.1
protein 17.2g
carbohydrates 4.8g (1.0g sugars)
fat 2.3g (1.1g saturated fat)
cholesterol 17.5mg
fiber 0.5g
sodium 628.2mg

Per 1 Egg Cup Serving:

calories 54.6
protein 8.6g
carbohydrates 2.4g (0.5g sugars)
fat 1.15g (0.6g saturated fat)
cholesterol 8.75mg
fiber 0.25g
sodium 314.1mg