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+ servings
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. 
Course Appetizer, Breakfast
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 12 people
Calories 157kcal
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: 157kcal | Carbohydrates: 2g | Protein: 12g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 137mg | Sodium: 427mg | Potassium: 168mg | Fiber: 1g | Sugar: 1g | Vitamin A: 512IU | Vitamin C: 8mg | Calcium: 90mg | Iron: 1mg