Low-carb ham and egg cups are such a simple idea using a piece of ham instead of pastry. It makes them naturally gluten-free, grain-free and wheat-free.
They are incredibly low in carbs so makes a wonderful high protein, low carb snack and lunch box filler.
You can also make a few batches for a perfect addition to a brunch table. YUM!
Table of contents
What are low-carb ham and egg cups?
Ham and egg cups are a mixture of eggs, meat and vegetables baked inside a ham "cup". They are crustless, gluten-free, low-carb and more often than not, keto too.
Ham and egg cups aree a great way to get healthy fats and quality protein in your day. They are aslo a great lunch box filler, especially for picky kids.
You can make the ham cups for each child. They get to choose their own fillings. This guarantees the ham cups will be eaten.
Are ham and egg cups keto?
The basic low-carb ham and egg cups recipe is keto. But as you begin to add more vegetables, the carbs may slowly add up. If your children enjoy higher carb vegetables such as peas and corn in their ham cups, then they will no longer be keto.
It also depends on how many low-carb ham and egg cups you decide to eat in one sitting.
You can calculate your daily carbs, protein and fat using the FREE macro calculator.
Are ham and egg cups high protein?
Yes. Each ham and egg cup contains 11g protein, which packs a mighty punch for such a small snack.
If you want even higher protein, you can choose to put more meat inside your keto cups, such as keto ham or bacon.
What ham should you use?
I like to use the best quality ham I can buy. I like to buy ham that has been cut off the bone, and I avoid the pre-formed ham in the shape of squares, circles or dinosaurs.
Try to select ham that has no sugar and the least amount of additives and preservatives as possible.
Alternatively you can easily make your own keto glazed ham.
What vegetables can you hide in ham and egg cups?
As you know, I love adding more veggies wherever I can and these are no exception. And if you've got picky eaters, this is a great way to disguise vegetables.
My favourite vegetables are sliced spring onions, mushrooms, a cherry tomato or even leftover broccoli. I add the vegetables to the bottom of the ham cup (that is lining the muffin tray) and pour the egg mixture on top.
Alternatively, just crack a whole egg into the ham lined cupcake case. Sprinkle with grated cheese or top with a cherry tomato. The possibilities of these low-carb ham and egg cups are endless.
Ham lined muffin tray with eggs, vegetables and cheese 
Baked ham and egg cups ready to eat, or freeze
Can you freeze ham and egg cups?
Yes.
I have got into the routine of making a dozen on a Sunday night for the next week's lunch boxes and freezer. Ham and egg cups take no time at all to prepare.
I keep a few keto cups in the fridge for up to 3 days, the remainder I store in the freezer.
To store in the freezer I keep the keto cups in an airtight container, lined with baking parchment. Store in the freezer for up to 3 months. When it's time to defrost, either leave in the fridge overnight for the next day. Leave on the counter top for 1 hour or warm in the oven or microwave until piping hit.
Low-Carb Ham And Egg Cups
Recipe Video (tap to play)
Calculate ingredients
Ingredients
- 12 slices ham
- 10 eggs - medium
- 125 ml (1/2 cup) full fat milk or cream
- 1 spring onion sliced
- 2 slices bacon diced
- grated/shredded cheese
- various vegetables diced
Instructions
- Line a cupcake or muffin tray with a slice of ham. I use silicon cupcake cases but you can use a regular oiled muffin tray.
- Place 2 slices of spring onion, a few bacon pieces and whatever vegetables you choose in the bottom of the ham.
- In a pouring jug, whisk together the eggs and milk/cream with a fork.
- Pour evenly between the ham lined cupcake/muffin tray.
- Top with grated cheese.
- Bake at 180C/350F for 15 minutes or until cooked through.
Nutrition
For more lunch ideas, take a look at these posts:
- 1 month of my children's low carb real food lunch boxes
- Low carb snack ideas
- Grain-free granola bars
- Spinach and feta wheat free pie
- Healthy sugar-free snacks
Dallas
Converter to cups is not working
Sure, I can search it but I'm old and tired of converting in USA
Recipe looks good
Libby www.ditchthecarbs.com
Luckily there is a great feature so you don't have to convert any more - yay! Simply click on the big red buttons above the ingredient list and voila - grams to cups or cups to grams. Throw away your calculator. I want to make living low-carb and keto as easy peasy as possible.
Remigia
Hi I don’t have a full milk can I use coconut milk or what kind of cream do I have to use?
Libby www.ditchthecarbs.com
I wouldn't recommend using coconut cream because it would impart a coconut flavour into the savoury ham and egg cups. I use double/heavy cream or full-fat milk which is fairly bland tasting. You can omit this entirely. The cream just makes them a little lighter in texture.
nagendra
Eggs related recipes are wonderful to me. I love your recipe and I really want to add this to my breakfast plan immediately.
Cheryl
Hi there, just made these and I wonder where I went wrong. They tasted good, and I made them exactly as suggested, however the paper up stuck to the egg, wasted half the egg mixture and it also leaked all over the pan, as though they were trying to be a soufflé!
I appreciate the website and all your recipes, I just wish I had had better luck! The muffin tin took forever to clean, so I'd like to ensure I don't make the same mistake twice.
Libby www.ditchthecarbs.com
It sounds like maybe the paper cup cases were too small (hence why they overflowed). I tend to use silicon cases as they never ever stick. I hope you have better luck next time 🙁
shaeda
just wondering what ham you use?
Libby www.ditchthecarbs.com
I either use ham off the bone (sometimes a bit too thick so I use it as a 'base') or thinly sliced ham (slightly more processed but I choose one with minimal ingredients). Otherwise thin deli sliced roast beef works well too.
Linda @ The Fitty
I am in awe of how i'm not yet already subscribed to your blog! These look delicious!
Shannon
You don't cook the bacon prior do you? I saw you said you don't in the crustless bacon and egg pies and wondered if it was true for this recipe as well. Thanks!
Libby www.ditchthecarbs.com
No I don't cook it before hand, I just cut it into tiny pieces and it always cooks well inside the ham and egg cup. If you are concerned however, please feel free to fry the bacon before to ensure it is cooked 🙂
LINDA
Hiya, This is probably a silly question to ask, but do you precook the added veggies before adding to the mixture please ? Cheers . Excellent website !!!
Libby www.ditchthecarbs.com
I tend to add leftover cooked vegetables from the night before, or if they aren't pre cooked like this, I will cut them up so they are small and will cook in the time it takes for the ham and egg cups to cook. Some vegetables don't need pre cooking such as cherry tomatoes, spinach, mushrooms etc.
Rachel
When you use them for lunches for the week, do you heat them up or do they still taste good cold? (I might be able to convince my kids to eat these haha! But they can't heat them up at preschool)
Libby www.ditchthecarbs.com
I serve them cold. I just pop them in their lunch boxes and I don't even use freezer blocks for any of my children and never had a problem. Ask them what they would like in their own ham and egg cups and they seem to be more open to trying new ideas.
Laura
These look great! Would you freeze before or after you've cooked them?
Libby www.ditchthecarbs.com
Definitely after cooking. Place sheets of baking/parchment paper in between so you can pull 1 or 2 out at a time.
Jackie
How long would these last in the fridge for? Would it depend if you used egg mixture or a whole egg? TIA
Libby www.ditchthecarbs.com
I only use whole eggs and they stay fresh in the fridge for 3-4 days. You can freeze them too and be super organised for the week ahead.
Freyja
Hi Libby ! Thanks so much for sharing this cute recipe !
Love 'hiding' the veggies - the old 'tuck the broccoli under something else on the plate' technique , only much tastier !
Libby www.ditchthecarbs.com
He he, sneaky mums we are huh? We do what we can to get that goodness in them if it's the last thing we do 😉
thehomeschoolingdoctor
Great looking egg cup! Brilliant!
Violet
Dis n oulike idee