I’m excited to share my Low Carb Ham Egg And Cheese Cups, a 5-ingredient, protein-packed muffin-tin breakfast made with deli ham, whole eggs, mozzarella, and green onions that’s perfect for easy make-ahead mornings.
I never planned to fall for something this simple. As a food blogger I chase big flavors but sometimes the tiny stuff surprises me most.
These Ham, Cheese, & Egg Cups feel like my Breakfast Meal Prep Egg Muffins on a good day and read like Low Carb Ham Egg And Cheese Cups that actually taste indulgent without the guilt. Deli ham brings a salty, meaty base and green onions add that bright, sneaky kick, so every bite keeps you guessing.
I wont tell you everything, but trust me youre going to want to make a batch for mornings when you need something easy and real.
Ingredients
- Savory deli ham gives protein and salty flavor, a little fat for richness.
- Eggs pack protein, vitamins, and moisture, they hold everything together real nice.
- Melty mozzarella adds gooey texture, mild dairy taste, and some calcium.
- Green onions bring bright oniony zip and fresh color, not overpowering.
- A pinch of salt amplifies flavors, but use sparingly if watching sodium.
- Ground black pepper gives warm mild heat, layers a little complexity.
- Egg yolks carry richness and vitamin D, whites make cups set.
- Green onion whites are more savory, greens bring fresh herb notes.
- Together they give high protein breakfast that’s quick, craveable, and filling.
Ingredient Quantities
- 12 slices deli ham, thin sliced (about 6 to 8 oz)
- 12 large whole eggs
- 1 cup shredded mozzarella cheese (about 4 oz)
- 2 green onions, thinly sliced (white and green parts)
- Salt and black pepper to taste
How to Make this
1. Preheat oven to 350°F (175°C) and lightly grease a 12 cup muffin tin with cooking spray or a little oil, or use silicone liners for easy removal.
2. Thinly slice the green onions if you havent already, keeping white and green parts both for flavor.
3. Press one slice of deli ham into each muffin cup, folding or trimming as needed so the ham makes a little well that reaches up the sides.
4. Sprinkle about a tablespoon of shredded mozzarella into the bottom of each ham cup, and scatter a few bits of green onion over the cheese.
5. Crack each egg into a small bowl one at a time, then gently pour one egg into each ham cup so the yolk sits in the cheese bed; this helps avoid shells or broken yolks.
6. Sprinkle the remaining mozzarella over the eggs and onions, then season each cup with a pinch of salt and a grind of black pepper.
7. Bake for 15 to 20 minutes until the egg whites are set and yolks are done how you like them, 15 to 16 minutes for slightly soft yolks, 18 to 20 for firmer yolks.
8. Let the cups rest in the tin for 2 to 3 minutes, then run a small knife around the edges and lift them out with a spoon or fork, they firm up a bit as they cool.
9. Store leftovers in an airtight container in the fridge up to 4 days, reheat in the microwave for 30 to 60 seconds or in a 350°F oven for 8 to 10 minutes, or freeze for longer storage.
Equipment Needed
1. 12 cup muffin tin (or silicone liners)
2. Cooking spray or a little neutral oil and a pastry brush
3. Sharp knife
4. Cutting board
5. 1 cup measuring cup (for the cheese) and measuring spoons for salt/pepper
6. Small bowls (to crack each egg into first)
7. Cheese grater (unless your mozzarella is pre shredded)
8. Small knife plus a spoon or fork to loosen and lift the cups out
9. Oven mitts and an airtight container for storing leftovers
FAQ
Ham, Cheese, & Egg Cups Recipe Substitutions and Variations
- Ham substitutions
- Thin sliced turkey or chicken deli meat. Milder and less salty, works the same as a cup liner.
- Crispy cooked bacon or pancetta, chopped. Gives a smoky kick, so cut back on added salt.
- Smoked salmon for a fancier, briny twist. Omit extra salt and watch bake time so it dont dry out.
- Egg substitutions
- Silken tofu, blended smooth. Use about 1/4 cup per egg for a vegan, custardy texture.
- Chickpea flour batter, 3 tablespoons flour plus 3 tablespoons water per egg. Good for structure and savory flavor.
- Commercial egg replacer or a liquid plant egg like Just Egg. Easy swap, follow package amounts.
- Mozzarella substitutions
- Shredded cheddar or Colby. Melts well and has more bite, nice if you want stronger flavor.
- Swiss or Gruyere for a nuttier, richer taste. Great if you want something a little fancier.
- Crumpled feta or goat cheese for tang. Use less quantity since theyre saltier and more intense.
- Green onion substitutions
- Chives, finely snipped. Same mild oniony note but more delicate.
- Minced shallot or white onion, very fine. Stronger raw onion flavor so use a bit less.
- Fresh parsley or cilantro for herb brightness instead of oniony bite.
Pro Tips
1) Bring the eggs up to room temp before you bake them, they cook more even and are less likely to crack. If you forget you can set the eggs in warm tap water for 5 minutes and it’ll do the trick.
2) Ham is already pretty salty so go easy on added salt, or skip it entirely. Also be careful with extra salty cheeses, they’ll make the cups taste too salty fast.
3) Grease the cups well or use silicone liners so the ham cups pop out easy. If one sticks, slide a small knife or thin spatula round the edge while it’s still warm, not blazing hot.
4) Start checking doneness at about 15 minutes and then every minute after if you want runny yolks. Let them sit in the tin a couple minutes after baking, they’ll firm up and come out cleaner.
Ham, Cheese, & Egg Cups Recipe
I’m excited to share my Low Carb Ham Egg And Cheese Cups, a 5-ingredient, protein-packed muffin-tin breakfast made with deli ham, whole eggs, mozzarella, and green onions that’s perfect for easy make-ahead mornings.
6
servings
246
kcal
Equipment: 1. 12 cup muffin tin (or silicone liners)
2. Cooking spray or a little neutral oil and a pastry brush
3. Sharp knife
4. Cutting board
5. 1 cup measuring cup (for the cheese) and measuring spoons for salt/pepper
6. Small bowls (to crack each egg into first)
7. Cheese grater (unless your mozzarella is pre shredded)
8. Small knife plus a spoon or fork to loosen and lift the cups out
9. Oven mitts and an airtight container for storing leftovers
Ingredients
-
12 slices deli ham, thin sliced (about 6 to 8 oz)
-
12 large whole eggs
-
1 cup shredded mozzarella cheese (about 4 oz)
-
2 green onions, thinly sliced (white and green parts)
-
Salt and black pepper to taste
Directions
- Preheat oven to 350°F (175°C) and lightly grease a 12 cup muffin tin with cooking spray or a little oil, or use silicone liners for easy removal.
- Thinly slice the green onions if you havent already, keeping white and green parts both for flavor.
- Press one slice of deli ham into each muffin cup, folding or trimming as needed so the ham makes a little well that reaches up the sides.
- Sprinkle about a tablespoon of shredded mozzarella into the bottom of each ham cup, and scatter a few bits of green onion over the cheese.
- Crack each egg into a small bowl one at a time, then gently pour one egg into each ham cup so the yolk sits in the cheese bed; this helps avoid shells or broken yolks.
- Sprinkle the remaining mozzarella over the eggs and onions, then season each cup with a pinch of salt and a grind of black pepper.
- Bake for 15 to 20 minutes until the egg whites are set and yolks are done how you like them, 15 to 16 minutes for slightly soft yolks, 18 to 20 for firmer yolks.
- Let the cups rest in the tin for 2 to 3 minutes, then run a small knife around the edges and lift them out with a spoon or fork, they firm up a bit as they cool.
- Store leftovers in an airtight container in the fridge up to 4 days, reheat in the microwave for 30 to 60 seconds or in a 350°F oven for 8 to 10 minutes, or freeze for longer storage.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 157g
- Total number of serves: 6
- Calories: 246kcal
- Fat: 15.1g
- Saturated Fat: 5.9g
- Trans Fat: 0.1g
- Polyunsaturated: 1g
- Monounsaturated: 4.2g
- Cholesterol: 372mg
- Sodium: 656mg
- Potassium: 257mg
- Carbohydrates: 1g
- Fiber: 0.2g
- Sugar: 0.5g
- Protein: 24.8g
- Vitamin A: 400IU
- Vitamin C: 0.3mg
- Calcium: 150mg
- Iron: 0.5mg