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Home » Low Carb

Modified: Aug 17, 2019 · Published: Oct 31, 2015 by Charlotte · This post may contain affiliate links · 7 Comments

Low Carb Ham and Egg Cups

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ham and egg cup on blue plate with graphic

Make these easy low carb ham and egg cups the night before for your on the go breakfast! Add in your favorite veggies for a satisfying breakfast the whole family will love.

ham and egg cup on blue plate

Low carb ham and egg cups are the ultimate easy on-the-go breakfast. Let everyone choose their favorite add-ins so breakfast is a snap! Prep these the night before, then slide in the oven while you are getting ready for your day. A fast, delicious, low carb breakfast is definitely a thing.

 You can make as many cups as you need and you can tweak the ingredients to your taste. I made 4 of these cups using colby/mozzarella cheese and I topped a few with cherry tomatoes and asparagus. They were delicious!

ham and egg cup on blue plate with graphic

On my next batch, I added a spoonful of Ro*tel® tomatoes and bell peppers. Some other possibilities:  sriracha sauce, pesto, bacon bits, chives, etc. Be sure to check these after about 12-15 minutes of cooking for soft and delicious scrambled eggs. If you are carb counting and/or following a diet for diabetes, each cup contains about 1gm carb.

Related Reading

  • 10 Best Diabetes Breakfast Ideas
  • Low Carb Sausage Stuffed Poblanos
  • 10 Diabetes Friendly Snacks
  • Sweet Potato Breakfast Cups

Pro Tips:

  • Use a muffin liner to make clean up a breeze.
  • Choose lower sodium ham if desired.
  • Use a measuring cup to make pouring the eggs easier.
  • Store covered in the refrigerator and pop in the microwave to warm.

How to Make Ham and Egg Cups

Step 1:

Begin by lining your muffin tin with paper or foil liners. This will make cleanup much easier. Next line the cup with a slice of ham. Here I have used lower sodium ham.

muffin tin lined with sliced ham

Step 2:

Add cheese to ham-lined cups. I used about 1 Tablespoon cheese in each cup.

muffin tin with ham and cheese

Step 3:

Add eggs to each cup. I used a measuring cup to make pouring easier.

A muffin tin lined with ham and filled with uncooked eggs

Step 4:

Add you favorite toppings. Here I added Ro*tel® and some diced green peppers.

ham and egg cups with toppings

Step 5: 

Bake the muffin cups and enjoy!

ham and egg cup on blue plate

Check out more of our favorites:

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Did you make this recipe? Please leave your star rating and comment below!

Recipe

ham and egg cup on blue plate

Low Carb Ham and Egg Cups

These easy ham and egg cups combine all your favorite AM foods into a delicious low carb on -the -go breakfast! Make as many or as few as you like!
5 from 2 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 10 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 35 minutes minutes
Servings: 4
Calories: 189kcal
Author: Easyhealth Living

Ingredients

  • Nonstick Spray
  • 4 slice lower sodium thin sliced ham
  • 4 tablespoon grated cheese use your fave
  • 3 eggs
  • 1 tablespoon cream
  • salt and pepper
  • 1 tablespoon green pepper optional
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Instructions

  • Preheat oven to 350 degrees F.
  • Place liners in 4 muffins of muffin tin.
  • Arrange a slice of ham into each cup.
  • Sprinkle 1 Tbsp. cheese into ham cup.
  • Beat eggs, cream and a sprinkle of salt and pepper together.
  • Divide egg mixture between the four cups.
  • Drop a few veggies on top (if using) and sprinkle with salt and pepper if desired. Add hot sauce, rotel or any preferred seasoning.
  • Bake in oven 12-15 minutes or until egg is set.
  • Remove from oven and sprinkle with green onions (if desired).
  • Remove ham cups from muffin tin and serve warm.

Notes

Pro Tips
  • Use a muffin liner to make clean up a breeze.
  • Choose lower sodium ham if desired.
  • Use a measuring cup to make pouring the eggs easier.
  • Store covered in the refrigerator and pop in the microwave to warm.
 
Nutrition Facts
Low Carb Ham and Egg Cups
Serving Size
 
1 each
Amount per Serving
Calories
 
189
Calories from Fat 126
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
7
g
35
%
Cholesterol
 
161
mg
54
%
Sodium
 
474
mg
20
%
Potassium
 
140
mg
4
%
Carbohydrates
 
1
g
0
%
Sugar
 
1
g
1
%
Protein
 
14
g
28
%
Vitamin A
 
384
IU
8
%
Vitamin C
 
2
mg
2
%
Calcium
 
127
mg
13
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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3.9K shares

Comments

  1. Heather says

    January 22, 2021 at 1:38 pm

    In this recipe, it calls for cream. What type of cream is it referring to?

    Reply
    • Charlotte says

      January 22, 2021 at 1:41 pm

      This is heavy cream (whipping cream) or 1/2 and 1/2 would work also. Hope that helps!

      Reply
  2. Angie says

    March 09, 2021 at 5:34 pm

    Is the serving size 1 egg cup or 1 gram? By the way these are delicious!

    Reply
    • Charlotte says

      March 10, 2021 at 12:30 pm

      Hi Angie
      The serving size is 1 egg cup-thanks for your question! So glad you liked this recipe 😀

      Reply
  3. Dawn W. says

    March 25, 2022 at 9:17 am

    this came out great but I had to cook 10 min longer cause I made 6 egg cups
    added red pepper and green onion and I used 2pct milk instead of cream.
    I have to make a bunch more .
    Thanks for the recipie.

    Reply
  4. Nathalie says

    May 30, 2022 at 4:59 pm

    Can I freeze these and for how long

    Reply
    • Charlotte says

      May 30, 2022 at 5:55 pm

      Hi Nathalie, Yes you can freeze these! Let them cool after baking then place on a baking sheet and into freezer for a few hours. After they have frozen, drop them into a freezer bag and store in freezer up to 2 months for best results. Thaw in the microwave 1-2 minutes. Thanks for your question!

      Reply
5 from 2 votes (2 ratings without comment)

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Hi, I'm Charlotte

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