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Egg Muffin Cups with Ham

Egg muffin cups with ham are the kind of breakfast you need to keep running all day. Fueling your body beyond the sugar crash of cereal or pop tarts they even freeze well for breakfast you can warm and go!

Low Carb | Freezer Friendly | Gluten Free

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You’re yawning in your chair at work. It’s 10 a.m. and the wall you just hit is real. Why are you desperate enough to start another pot of scorched coffee in the break room?

It may have everything to do with the muffin you ate for breakfast.

Empty calorie sugary breakfasts like donuts, pop tarts and cereal cause blood sugar swings that make you munchie, lethargic and sleepy and it sets the pace for your body’s performance all day long.

Breakfast matters!

You need to go all day.

Think clearly.

Push ahead.

And so do your kids.

That’s why these grab and go egg muffin cups are perfect for making that happen without a mess or rush.

Make them ahead and freeze them–then quickly warm one or two in the microwave or oven for busy mornings.

We also love sausage cheese balls for this, but when you need a bit fewer carbs, these are just right.

Tips for the best baked ham and egg cups

  • Feel free to use whatever ham you like. Something a little thicker will hold together better here. A slice of country ham or leftover spiral ham is awesome as well.
  • Add vegetables that your family enjoys. Fresh herbs would also be delicious in here. If you have pre-cooked vegetables left over from dinner the night before, like broccoli, or maybe peppers and onions, toss them in!
  • This recipe calls for 8 eggs to make 12 full-size cups. That’s a little bit give or take so it wouldn’t hurt to have an extra egg laying around in case you run short.
  • Use any cheese you enjoy, or none at all. We like things spicy, so pepper jack or some ghost pepper cheese is amazing here…just go wild…because if you’re like me, you’re W-I-L-D.  Like paint drying wild.

I’m using Old Bay Seasoning in these. It’s a seafood seasoning usually added to crab boils. Unless you’re in the south or in a coastal area you may have trouble finding it. You can make your own Old Bay or buy it on Amazon:

How to make egg muffin cups with ham step by step

Should I use muffin liners?

They aren’t necessary here. The ham will release some fat and should keep things from sticking. If your eggs run out and come in contact with the pan, just run a sharp knife around them to loosen them.

How to freeze and reheat egg muffins

To freeze your egg muffins, lay them on a cookie sheet and place in the freezer. Once they are solid, transfer them to an air tight container for up to 3 months.

To reheat, microwave on defrost 1 minute, then cook in 30 second bursts until hot throughout–about 1 minute for me but all microwaves are different.

a close up of baked egg muffins in a tin
A 12 cup muffin tin with baked egg muffin cups.

Egg Muffin Cups with Ham (Low Carb)

Make your breakfast better than a muffin or pop tart and make something filling–great to make ahead and warm up on your way out the door. 
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 12 people
Author Rachel Ballard


  • 12 slices ham of your choice I tested with leftover spiral sliced, but any ham will work. 12 slices is about 1 pound.
  • 3/4 cup shredded sharp cheddar cheese
  • 8 whole eggs
  • 1/2 cup milk or half-and-half
  • 1/4 cup sour cream
  • 1 teaspoon Old Bay Seasoning
  • 2 tablespoons fresh parsley chopped
  • 1/4 cup yellow onion or green onions finely chopped
  • 1/2 of a red or green bell pepper finely chopped
  • Dash of salt and pepper


  • Preheat your oven to 350.
  • Spray muffin tin with cooking spray
  • Line each muffin tin with one slice of ham, curling it to fit, and leaving some ham hanging out over the edges. It will shrink as it cooks.
  • Add 1 tablespoon of cheese to each muffin tin (just eyeball it)
  • In a medium bowl beat the eggs, milk, sour cream, salt, pepper, Old Bay, parsley and stir in the vegetables (or just divide them over the cheese before pouring on the eggs).
  • Pour the egg mixture into each ham cup until it’s about 3/4 full.
  • Bake 25-30 minutes until eggs are puffed and just set. If the edges of your ham starts to get too dark, you can lightly cover them with some foil for the last half of the baking time.
  • Serve warm or room temperature.




Calories: 157kcalCarbohydrates: 2gProtein: 12gFat: 11gSaturated Fat: 5gCholesterol: 137mgSodium: 427mgPotassium: 168mgFiber: 1gSugar: 1gVitamin A: 512IUVitamin C: 8mgCalcium: 90mgIron: 1mg
Tried this recipe?Tag us on Instagram @feastandfarm and hashtag it #feastandfarm
Course Appetizer, Breakfast
Cuisine American

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  1. I made the baked ham and egg cup. I only had a cupcake pan and that seems too small. Did you use a bigger cup pan? By the way, the baked ham and egg cups were delicious!

    1. Hey Kathy–nope I used a standard muffin tin as well. Why did it seem too small? You certainly do have to be careful how full you fill the cups and how well you line them with the ham, but I found they worked just fine. There are jumbo muffin tins on the market if you want to make larger ones. I’m glad you enjoyed them either way. –Rachel

  2. 5 stars
    These were so good. I love the addition of Old Bay seasoning, they give that extra ‘umph’ that I can’t really explain… but they were super delicious. I used the leftover ham I had from Thanksgiving…. Great recipe, thank you!

  3. 4 stars
    Making them now. I am type 2 – so I am excited…I get bored with breakfast.. Thank you, will let you know 🙂

  4. 5 stars
    These are so good. Made these for my dad who is diabetic and my husband for a quick breakfast. They absolutely love these. Thank you so much for the recipe!

    1. Of course. I think my idea to provide nutritional content started some time after this post. Anyhow, I have it calculated and I have updated the recipe. You can find the information at the bottom of the recipe. Thanks so much!

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About the Author

Rachel Ballard, RN, BSN brings more than 20 years of professional nursing expertise to Feast and Farm. With a love for nutrient dense foods that support wellness, she works to distill complex health information and current trends into recipes that fuel the best version of yourself. Read more about Rachel here.