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!
Low-Carb Ham And Egg Cups – with hidden veggies
As you know, I love adding more veggies wherever I can and these are no exception. For flavour, I add sliced spring onions and diced bacon to the bottom, diced vegetables into small pieces and pour the egg mixture on top.
Such a simple recipe for low-carb ham cups. Using a slice of ham instead of pastry is genius!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.
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.
Low-Carb Ham And Egg Cups
Ingredients
- 12 slices ham
- 10 eggs - medium
- 125 ml 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.
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
Remigia says
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 says
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 says
Eggs related recipes are wonderful to me. I love your recipe and I really want to add this to my breakfast plan immediately.
Cheryl says
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 says
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 says
just wondering what ham you use?
Libby www.ditchthecarbs.com says
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 says
I am in awe of how i’m not yet already subscribed to your blog! These look delicious!
Shannon says
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 says
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 says
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 says
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 says
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 says
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 says
These look great! Would you freeze before or after you’ve cooked them?
Libby www.ditchthecarbs.com says
Definitely after cooking. Place sheets of baking/parchment paper in between so you can pull 1 or 2 out at a time.
Jackie says
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 says
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 says
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 says
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 says
Great looking egg cup! Brilliant!
Violet says
Dis n oulike idee