• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Ditch The Carbs
  • Home
  • SHOP
  • Meal Plans
  • Recipes
  • How To Start
  • Guides
  • Videos
  • Kids
  • 4-Week QUICKSTART
menu icon
go to homepage
  • 🛒 SHOP
  • RECIPES
  • CHARTS
  • MEALS
  • FREEBIES
  • START HERE
  • 4-Week QUICKSTART
  • KETO CALCULATOR
  • KIDS
  • BUY ME A COFFEE ☕️
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • 🛒 SHOP
    • RECIPES
    • CHARTS
    • MEALS
    • FREEBIES
    • START HERE
    • 4-Week QUICKSTART
    • KETO CALCULATOR
    • KIDS
    • BUY ME A COFFEE ☕️
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Low-Carb Healthy Lunch Box Recipes (Gluten-Free)

    Easy Baked Ham And Egg Cups (Keto-Friendly)

    Published: Jan 23, 2019· Modified: Nov 4, 2022· By Libby Jenkinson May contain affiliate links.

    8140 shares
    • Share
    • Tweet
    • Yummly
    5-INGREDIENTS COOKBOOK STARTER PACK JUMP TO RECIPE
    baked ham and egg cups in a muffin tray
    ham lined muffin tray
    baked ham and egg cups baked in a muffin tray
    ham lined muffin tray with eggs cracked into each one
    ham lined muffin trays with baked eggs and cherry tomaotes
    baked ham and egg cups in a muffin tray
    baked ham and egg cups in a muffin tray with diced ham and tomatoes on a chopping baord

    Quick and easy baked ham and egg cups are a quick and easy high-protein keto breakfast. It's a simple idea to use a piece of ham instead of pastry.

    Ham and egg cups are incredibly versatile, naturally gluten-free, grain-free, and wheat-free.

    They're almost zero carbs, high protein, and delicious. The perfect keto snack and lunch box filler.

    baked ham and egg cups in a muffin tray with diced ham and tomatoes on a chopping baord
    Baked ham and egg cups
    Jump to:
    • What are baked ham and egg cups?
    • Are ham and egg cups keto?
    • Are ham and egg cups high protein?
    • What ham should you use?
    • What vegetables can you hide in ham and egg cups?
    • Ingredients
    • How to make baked egg cups
    • Can you freeze ham and egg cups?
    • 📖 Recipe
    • 💬 Comments

    What are baked ham and egg cups?

    Baked ham and egg cups use a thin slice of ham to line a muffin tray instead of using a pastry or an all-purpose flour muffin dough.

    Ham and egg cups are versatile and are traditionally a mixture of eggs, cooked meat, and vegetables baked inside a ham "cup". They are crustless, naturally gluten-free, low-carb, and more often than not, keto too.

    Ham and egg cups are a great way to start your day. Rather than high sugar granola and cereal that will give you a sugar crash mid-morning, start your day with a high-protein breakfast that's also nutrient rich.

    Are ham and egg cups keto?

    baked ham and egg cups in a muffin tray

    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.

    Nutrition values: 1 serving baked ham and egg cup = 0.8 g net carbs, 11.5 g protein, 10 g fat, 142 calories.

    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 of 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?

    A cooked and glazed sliced ham with herb garnish

    I like to use the best quality deli 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 favorite 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 tin) and pour the egg mixture on top.

    Alternatively, just crack a whole egg into the ham lined muffin pan. Sprinkle with grated shredded cheese or top with a cherry tomato. The possibilities of these low-carb ham and egg cups are endless.

    They are also 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.

    Ingredients

    Baked ham cups are packed with protein and full of flavor. They're perfect for breakfast meal prep so you can have a grab-and-go ham and egg breakfast on busy mornings. So have a stash of these prepared in your fridge or freezer, and avoid takeouts or drive-throughs.

    You only need 2 ingredients, ham and eggs, the rest are optional.

    • Ham - or prosciutto to line th emuffin tin instead of pastry.
    • Eggs - I use medium or large eggs.
    • Spring onion - a few small slices at the bottom of the ham casing provides a lovely gentl onion flavor without the carbs.
    • Cooked bacon - I like to add more protein into any low carb breakfast so choose whatever leftover meat you have.
    • Shredded cheese - shredded cheddar cheese or mozzarella cheese can be added to the bottom of the ham cups in the muffin tins and/or over the top to creat a crispy cheese crust.
    • Vegetables - any sliced vegetables or leftover vegetable work well. Avoid wattery vegetables and go for sturdy vegetables such as diced capsicum,

    How to make baked egg cups

    1: Ham - Use a thin large slice of ham or prosciutto to line a muffin tray that has been sprayed with cooking spray.

    ham lined muffin tray
    Ham lined muffin cases

    2: Eggs - You can either crack a whole egg into the ham cups or whisk the eggs with a few tablespoons of heavy cream then pour between the muffin cups.

    ham lined muffin tray with eggs cracked into each one
    Eggs cracked into the ham lined muffin tin

    3: Extras - Add vegetables such as cherry tomato, and extra leftover meat.

    ham lined muffin trays with baked eggs and cherry tomaotes
    Cherry tomatoes served on baked egg cups

    4: Cheese - Sprinkle over the top and season with salt and pepper and even a pinch of chili (if you like your breakfast spicy)

    baked ham and egg cups in a muffin tray
    Variations of baked ham and egg cups

    How to bake in the oven

    Preheat the oven to 180C/350F and cook in the muffin tin for 15 minutes, or until cooked. The delicious cheese crust will be browned and crispy.

    How to bake in the air fryer

    The cook time will be the same in your air fryer, but it means you don't need to heat up your entire oven for your low carb breakfast.

    You can either use individual silicone muffin cases or a small round muffin tray that is suitable for air fryers.

    Using an air fryer to cook your ham and egg breakfast is fast and simple.

    1. Preheat to 180C/350F.
    2. Gently place each silicone muffin cases into the air fryer. Ensure there is plenty of space between them.
    3. Cook for 10 minutes, open the drawer and turn the muffin cups if the cheese is not browned evenly.
    4. Cook for a further 5 minutes.

    If you love using your air fryer, I have 101 keto air fryer recipes for you to choose from (chicken, pork, ground beef, salmon, vegetables, and even desserts). Discover how to use your air fryer plus FREE printable air fryer cooking cheat sheets.

    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.

    📖 Recipe

    baked ham and egg cups baked in a muffin tray

    Please rate this recipe.

    4.6 from 10 votes

    Keto Baked Ham And Egg Cups Recipe

    Add anything you like into baked ham and egg cups. What about sneaking some extra veggies in there? Extra cheese?
    Servings: 12
    NET carbs: 0.8g
    Author: Libby Jenkinson
    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Category: Dinner. Lunch. Lunch boxes. Snacks
    Diet: Diabetic. Gluten Free
    Gluten Free. Grain free. Keto. LCHF. Low Carb. No Sugars. Wheat Free
    Review Recipe Print Pin Email

    Recipe Video

    Calculate ingredients

    Adjust servings: 12
    Prevent your screen from going dark

    Ingredients

    • 12 slices ham
    • 10 eggs - medium
    • 1 spring onion/scallion optional
    • 2 slices bacon - diced optional
    • shredded/grated cheese
    • various vegetables - diced optional

    Instructions

    • Line a cupcake or muffin tray with a thin slice of ham. You can use either an oiled muffin tray or silicone cupcake cases.
    • Place your choices of fillings into the bottom of the ham. I used 2 slices of spring onion, a few bacon pieces and whatever vegetables you choose.
    • Crack a whole egg into each ham lined cupcake/muffin tray. Alternatively whisk all the eggs with a tablespoon or two of cream and pout the egg mixture evenly between all the muffin cases.
    • Top with grated shredded cheese.
    • Bake at 180C/350F for 15 minutes or until cooked through.
    • Once cooled, remove and place on a wire rack until completely cold before storing in the fridge or freezer.
    © Copyright Ditch The Carbs

    5-INGREDIENTS COOKBOOK

    .

    mockups of 5 Ingredients (Or Less) Low-Carb Cookbook on devices and printed cookbooks
    Nutrition Facts
    Keto Baked Ham And Egg Cups Recipe
    Serving Size
     
    1 (makes 12)
    Amount per Serving
    NET carbs
     
    0.8
    g
    Total Carbohydrates
     
    0.9
    g
    0
    %
    Fiber
     
    0.1
    g
    0
    %
    Sugar
     
    0.7
    g
    1
    %
    Protein
     
    11.5
    g
    23
    %
    Fat
     
    10
    g
    15
    %
    Sodium
     
    413.3
    mg
    18
    %
    Potassium
     
    154.5
    mg
    4
    %
    Vitamin A
     
    226.2
    IU
    5
    %
    Vitamin B1
     
    0.2
    mg
    13
    %
    Vitamin B6
     
    0.2
    mg
    10
    %
    Vitamin B12
     
    0.6
    µg
    10
    %
    Vitamin C
     
    0.2
    mg
    0
    %
    Vitamin D
     
    1.1
    µg
    7
    %
    Vitamin E
     
    0.5
    mg
    3
    %
    Vitamin K
     
    2.2
    µg
    2
    %
    Calcium
     
    35.2
    mg
    4
    %
    Folate
     
    19.2
    µg
    5
    %
    Iron
     
    0.9
    mg
    5
    %
    Magnesium
     
    11.4
    mg
    3
    %
    Selenium
     
    18.7
    µg
    27
    %
    Zinc
     
    1.2
    mg
    8
    %
    % Daily Value*
    -
    Calories
    142.4
    * Percent Daily Values are based on a 2000 calorie diet.

    YOUR HOLIDAY PANTRY & GIFT GUIDES

    .

    images and mockups for Amazon seasonal holiday shop

    Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.

    low-carb ham and egg cups on a white dish sitting on a red cloth

    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
    How to be a low carb family - 35 easy family melas with action plans, guides and healthy fast food. | ditchthecarbs.com
    low-carb ham and egg cups on a white dish sitting on a red cloth
    low-carb ham and egg cups on a white dish sitting on a red cloth

    More ... Low-Carb Healthy Lunch Box Recipes (Gluten-Free)

    • The BEST Keto Chocolate Cupcakes (Almond Flour Cupcakes)
    • Best Keto Banana Bread Recipe (Without Bananas)
    • Keto for Kids (Is it Safe?)
    • Homemade Creamy Meatballs with Goat Cheese (Keto-Friendly)
    8140 shares
    • Share
    • Tweet
    • Yummly
    mockups of low-carb meal plans and templates
    Libby Jenkinson in her garden

    I'm Libby Jenkinson MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners.

    Learn more about me →

    low-carb and keto cookbooks

    Recent Posts

    • 3-Ingredient Keto Tortilla Chips Recipe (Air Fryer or Baked)
    • The Best Keto Coffee Creamer Recipe (5 flavors)
    • Easy Low-Carb Keto Oatmeal Recipe (5-Ingredients)
    • Quick Cheesy Keto Chicken Casserole (Pork Rind Crust)
    • The Best Keto Cheesecake Recipe (4 Topping Flavors)

    Reader Interactions

    Comments

      Please leave a COMMENT. Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Dallas

      July 19, 2020 at 9:52 am

      Converter to cups is not working

      Sure, I can search it but I'm old and tired of converting in USA

      Recipe looks good

      Reply
      • Libby www.ditchthecarbs.com

        July 20, 2020 at 2:08 pm

        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.

        Reply
    2. Remigia

      June 17, 2019 at 2:31 am

      Hi I don’t have a full milk can I use coconut milk or what kind of cream do I have to use?

      Reply
      • Libby www.ditchthecarbs.com

        June 17, 2019 at 12:06 pm

        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.

        Reply
    3. nagendra

      January 24, 2019 at 7:01 pm

      5 stars
      Eggs related recipes are wonderful to me. I love your recipe and I really want to add this to my breakfast plan immediately.

      Reply
    4. Cheryl

      October 03, 2016 at 12:00 pm

      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.

      Reply
      • Libby www.ditchthecarbs.com

        October 03, 2016 at 12:17 pm

        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 🙁

        Reply
    5. shaeda

      July 03, 2016 at 3:37 pm

      just wondering what ham you use?

      Reply
      • Libby www.ditchthecarbs.com

        July 04, 2016 at 10:49 am

        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.

        Reply
    6. Linda @ The Fitty

      June 15, 2016 at 4:55 am

      I am in awe of how i'm not yet already subscribed to your blog! These look delicious!

      Reply
    7. Shannon

      May 13, 2016 at 9:44 am

      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!

      Reply
      • Libby www.ditchthecarbs.com

        May 13, 2016 at 2:44 pm

        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 🙂

        Reply
    8. LINDA

      March 07, 2016 at 9:51 pm

      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 !!!

      Reply
      • Libby www.ditchthecarbs.com

        March 08, 2016 at 11:02 am

        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.

        Reply
    9. Rachel

      August 24, 2015 at 3:08 pm

      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)

      Reply
      • Libby www.ditchthecarbs.com

        August 25, 2015 at 11:31 am

        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.

        Reply
    10. Laura

      August 08, 2015 at 12:27 am

      These look great! Would you freeze before or after you've cooked them?

      Reply
      • Libby www.ditchthecarbs.com

        August 10, 2015 at 1:56 pm

        Definitely after cooking. Place sheets of baking/parchment paper in between so you can pull 1 or 2 out at a time.

        Reply
    11. Jackie

      August 06, 2015 at 8:38 pm

      How long would these last in the fridge for? Would it depend if you used egg mixture or a whole egg? TIA

      Reply
      • Libby www.ditchthecarbs.com

        August 07, 2015 at 9:07 am

        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.

        Reply
    12. Freyja

      June 04, 2015 at 9:45 am

      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 !

      Reply
      • Libby www.ditchthecarbs.com

        June 04, 2015 at 1:01 pm

        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 😉

        Reply
    13. thehomeschoolingdoctor

      June 03, 2015 at 11:59 pm

      Great looking egg cup! Brilliant!

      Reply
    14. Violet

      June 03, 2015 at 5:08 am

      Dis n oulike idee

      Reply

    Primary Sidebar

    mockup of low-carb keto cookbooks
    Libby Jenkinson in her garden

    I'm Libby Jenkinson, MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners. READ MORE→

    • Low-Carb And Keto For Beginners (Start Here)
    • The Best Low-Carb Keto Recipes
    • Low-Carb Keto Shop - Cookbooks, Sweeteners, Meal Plans, Coaching
    • Low-Carb Keto Cookbooks

    ☕️ BUY ME A COFFEE ☕️

    Footer

    ^ BACK TO TOP ^

    mockups of cookbooks
    mockups of featured websites

    Start Here

    • New Here
    • Sweetener Guide
    • Flours Guide
    • Recipe Index
    • Macro Calculator

    Connect

    • FREE Meal Plan
    • 50 Keto Snacks
    • Find a Dr
    • About
    • Affiliates

    ☕️ Buy me a coffee ☕️

    Services

    • 4-week QUICKSTART
    • Get Cookbooks
    • Get Meal Plans
    • Starter Pack

    I am a participant in Amazon Services, LLC. Associates Program. I earn from qualifying purchases, at no cost to you.
    Privacy Policy - T&C
    Copyright © 2023 Ditch The Carbs

    keto diet app logo
    • 4098