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.
Can you freeze ham and egg cups?
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)
- 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.
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