Mother’s Day Brunch Recipe Fit For A Queen On A Diet

Us MOMS deserve to be treated specially on Mother’s Day, and celebrating does not have to result in diet sabotage. Here is a recipe that is easy on mom if she’s the cook, and simple enough for her significant other and/or older kids to prepare if they are giving her the morning off!

Egg Cups

1/4th of recipe (3 egg cups): 150 calories, 4g total fat (2g sat fat), 744mg sodium, 5.5g carbs, 0.5g fiber, 2g sugars, 21.5g protein
(adapted from Hungry Girl)

Prep: 15 minutes.
Cook: 20 minutes


  • 12 slices (about 8 oz.)  97% fat-free sliced ham or turkey
  • 1/3 cup chopped bell pepper
  • 1/3 cup chopped onion
  • 1/3 cup chopped mushrooms or spinach
  • 1 1/4 cups (about 10 large) egg whites or fat-free liquid egg substitute
  • 1/2 cup shredded reduced-fat cheddar cheese or part skim mozzarella cheese
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/8 tsp. each salt and black pepper


Preheat oven to 400 degrees. Spray a 12-cup muffin pan with nonstick spray.

Place each ham slice in a cup of the muffin pan, and press it into the bottom and sides, slightly overlapping to form a cup.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add bell pepper/mushrooms/spinach and/or onion. Cook and stir until mostly softened, about 4 minutes.

Transfer veggies to a large bowl. Add remaining ingredients, and stir to mix.

Evenly distribute mixture among the ham cups. Bake until firm and cooked through, about 15 minutes.



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