High-Protein Ham & Swiss Cheese Egg Muffins (6-count batch)

Ingredients

• 201g Egg
• 108g Ham, sliced, deli meat
• 44g Swiss cheese
• 68g Egg white
• 61g 2% reduced fat milk

Method

1. 1Preheat oven to 375°F (190°C). Spray a 6-cup muffin tin with cooking spray, ensuring all surfaces are well coated to prevent sticking.
2. 2Prepare the filling: Finely dice the ham slices (8 slices total = 108g) into small bite-sized pieces, about ¼-inch cubes. Cut the Swiss cheese slices (2 slices = 43.8g) into small strips or chunks.
3. 3In a medium mixing bowl, crack the 4 whole eggs and add the 2 egg whites (269.2g total egg base). Add the ¼ cup milk (61.25g). Whisk vigorously for 60-90 seconds until the mixture is pale yellow, frothy, and well combined. This incorporates air for a lighter, fluffier texture.
4. 4Add a pinch of black pepper and a small pinch of salt to the egg mixture (season conservatively as ham and cheese already contain sodium). Whisk again briefly to combine.
5. 5Divide the diced ham evenly among the 6 prepared muffin cups, using approximately 18g per cup. The ham should cover the bottom of each cup.
6. 6Top the ham in each cup with the cheese chunks, dividing the Swiss cheese equally so each muffin gets about 7.3g.
7. 7Carefully pour the egg mixture into each muffin cup, filling each about ¾ full (approximately 45g egg mixture per cup). This allows room for the muffins to rise slightly during baking.
8. 8Place the muffin tin in the preheated oven. Bake for 18-22 minutes, until the tops are lightly golden and the centers are set but still slightly moist (they should not jiggle when you gently shake the tin).
9. 9Remove from the oven and let cool in the tin for 2-3 minutes. This helps them set up slightly before removal.
10. 10Use a thin silicone spatula or knife to gently loosen the sides of each muffin from the tin, then pop them out onto a plate.
11. 11Serve immediately while still warm, or allow to cool completely and refrigerate for up to 4 days in an airtight container for meal prep.
12. 12**Pro Tips:** These muffins freeze well for up to 2 months. Reheat in a 350°F oven for 8-10 minutes. For extra flavor, add finely diced bell peppers or spinach to the egg mixture before baking.