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    Home » Low Carb

    Low Carb Ham and Egg Cups

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

    2.5K shares
    Jump to Recipe - Print Recipe
    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:

    • 19 diabetes low carb meals you can (almost) make without a recipe
    • I Have Type 2 Diabetes- Now What?
    • Cooking a Meal for a Friend with Diabetes- Oven Baked Rotisserie Chicken

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

    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 1 vote
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 25 minutes
    Total Time: 35 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.
    Tried this Recipe? Pin it for Later!Mention @EasyHealthllc or tag #EasyHealthllc!

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    Reader Interactions

    Comments

    1. Heather

      January 22, 2021 at 1:38 pm

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

      Reply
      • Charlotte

        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

      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

        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.

      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

      May 30, 2022 at 4:59 pm

      Can I freeze these and for how long

      Reply
      • Charlotte

        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

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