HAM AND EGG CUPS

Diabetic-Friendly Ham & Egg Cups

✅ Why This Works

• High protein (helps prevent glucose spikes)
• Very low carb (2–4g per cup)
• Portion-controlled
• Great for meal prep
• No flour or added sugar

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🛒 Ingredients (Makes 6 cups)

• 6 thin slices low-sodium deli ham (or nitrate-free ham)
• 6 large eggs
• ¼ cup chopped spinach or bell peppers
• 2 tbsp shredded cheese (optional)
• Black pepper to taste
• Light cooking spray

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🔪 Instructions

1. Preheat oven to 375°F.
2. Lightly spray a muffin tin.
3. Press 1 slice of ham into each muffin cup to form a “shell.”
4. Sprinkle vegetables into each cup.
5. Crack 1 egg into each ham cup.
6. Add pepper and a small sprinkle of cheese if using.
7. Bake 15–18 minutes (depending on yolk preference).
8. Let cool 5 minutes before removing.

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📊 Estimated Nutrition (Per Cup)

• Calories: ~120
• Protein: 11–13g
• Carbs: 1–3g
• Fat: 7g
• Excellent for blood sugar control

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🩺 Blood Sugar Tips

• Pair with non-starchy veggies (cucumber, tomatoes, sautéed greens).
• Avoid pairing with toast, biscuits, or hash browns if keeping carbs low.
• If you need carbs, add ½ cup berries instead of bread.

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🔁 Variations

• Heart-healthy version: Use turkey ham and skip cheese.
• Veggie-packed version: Add mushrooms, zucchini, or broccoli.
• Spicy version: Add diced jalapeños or hot sauce.