Packed with protein, these breakfast “muffins” taste delicious and will keep you fuller longer.


  • 2 whole eggs
  • 6 egg whites
  • ½ cup low-fat (1% milk)
  • ⅓ cup chopped chives
  • cooking Spray
  • 8 slices lean deli ham (about 8 oz.)
  • ½ cup shredded low-fat cheddar cheese (optional)


  1. Preheat oven to 350 degrees F.
  2. In a bowl, scramble eggs, egg whites and milk together. Add chives and stir to combine.
  3. Spray muffin tins with cooking spray. Line each up of the tins with one piece of ham, pressing down gently to fill each cup. Divide egg mixture evenly among cups.
  4. Place in over for 15 to 20 minutes.
  5. Top with cheese, then cook for 5 minutes.

Nutrients per serving: Calories: 200, Total Fats: 4g, Saturated Fat: 2 g, Trans Fat: 0g, Cholesterol: 125 mg, Sodium: 786 mg, Total Carbohydrates: 4 g, Dietary Fiber: 0 g, Sugars: 3 g, Protein: 23 g, Iron: 2 mg