Easy Ham & Cheese Egg Cups – Quick Keto Breakfast Recipe

Busy mornings?

Busy mornings? No problem! These Ham & Cheese Egg Cups are the ultimate grab-and-go breakfast—ready in under 30 minutes! With just three simple ingredients, you’ll whip up a low-carb, protein-packed meal that’s satisfying and effortless.

I love how these little egg cups turn everyday ingredients into a gourmet-style breakfast with zero hassle. Just pour into a muffin tin, bake, and voilà—a perfectly portioned, mess-free meal perfect for breakfast, brunch, or even a quick snack on the go.

If you’re following a keto lifestyle or just curious about how a low-carb diet works, check out this helpful keto guide on Healthline to learn more about the benefits.

Why You’ll Love These Ham & Cheese Egg Cups

Quick & Easy

Only 3 ingredients and 15 minutes of baking!

Low-Carb & Keto-Friendly

A perfect high-protein meal.

Customizable

Swap ham for turkey or salami, and try different cheeses!

Meal-Prep Friendly

Make a batch for the whole week!

Tried This Recipe? Share Your Thoughts! 👇

I’d love to hear how your Ham & Cheese Egg Cups turned out! Let me know in the comments, and don’t forget to share this quick & easy breakfast with your friends!

Quick Tips for the Best Ham & Cheese Egg Cups

Use fresh, high-quality ham for the best flavor. Avoid overly processed varieties with added sugars.
For runny yolks, bake for 10–12 minutes; for fully set eggs, bake closer to 15 minutes.
Make them spicy by adding a dash of hot sauce or red pepper flakes before baking.
Don’t overfill the muffin cups—eggs expand while cooking!
For an extra crispy texture, broil for 1–2 minutes at the end of baking.

Serving Ideas for Your Keto-Friendly Egg Cups

Serve your Ham & Cheese Egg Cups hot or cold. They’re great as a standalone meal or paired with a fresh salad or avocado slices. Ideal for school lunches, work snacks, or a keto-friendly brunch spread.

Want more easy keto breakfast ideas? Visit our keto breakfast page for recipes just like this one.

Easy Ham & Cheese Egg Cups

Print Recipe

0 Add to Favorites

Delicious

Ham and Cheese Egg Cups – Easy 30-Minute Recipe

Author: Emily Cooking Method: Baking Cuisine: American Courses: Breakfast, Snacks Recipe Keys: Gluten Free High Protein Keto Quick Meals Sugar Free

Difficulty: Beginner Prep Time 5 mins Cook Time 20 mins Total Time 25 mins

Cooking Temp: 200  C Servings: 12 Estimated Cost: $ 7 Calories: 166

Best Season: Suitable throughout the year, Spring, Summer

Dietary:

G Gluten-Free H High Protein K Keto-Friendly L Low Carb N Not Vegetarian/Vegan

Description

Looking for a quick and satisfying breakfast that’s both low-carb and protein-packed? These Ham & Cheese Egg Cups are the perfect solution! Made with only three ingredients, they come together in under 20 minutes—making them ideal for busy mornings, meal prep, and even on-the-go snacking.

Each cup is baked to perfection with savory ham, gooey cheese, and a perfectly cooked egg in the center. Plus, they’re gluten-free, keto-friendly, and high in protein, keeping you full and energized throughout the day. Whether you love your yolks runny or fully set, you can customize them to your preference.

Ingredients

Scale

1/2x 1x 2x 3x

• Cooking spray (for greasing)
• 12 slices ham
• 1 cup shredded cheddar cheese
• 12 large eggs
• Kosher salt, to taste
• Freshly ground black pepper, to taste
• Chopped fresh parsley (for garnish)

Step by Step Instructions

1. Prep the Muffin Tin

   Preheat your oven to 400ºF (200ºC). Lightly grease a 12-cup muffin tin with cooking spray to prevent sticking.

2. Assemble the Cups

   Line each muffin cup with one slice of ham, pressing it into the sides to create a “bowl.” Sprinkle a little shredded cheddar inside each ham cup.

3. Add the Eggs & Seasoning

   Carefully crack an egg into each ham cup. Sprinkle with kosher salt and black pepper for flavor.

4. Bake to Perfection

   Place in the preheated oven and bake for 12–15 minutes, depending on how runny you like your yolks:

   10–12 minutes – Soft & runny yolks

   12–15 minutes – Firmer yolks

5. Garnish & Serve

   Remove from the oven and let them cool slightly before taking them out of the muffin tin. Garnish with fresh parsley and enjoy!

Nutrition Facts

Servings 12

Serving Size 12

---

Amount Per Serving

Calories 166kcal

% Daily Value *

Total Fat 11g17%

Saturated Fat 4g20%

Cholesterol 212mg71%

Sodium 453mg19%

Potassium 165mg5%

Total Carbohydrate 2g1%

Protein 13g26%

---

Calcium 101 mg

Iron 1 mg

Vitamin D 1 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

If you’re looking for a keto-friendly, high-protein breakfast that requires zero prep in the morning, these Ham & Cheese Egg Cups are a must-try! Perfect for families, busy professionals, and meal preppers, they’re an easy way to start your day with a delicious, wholesome meal.

Recipe Notes & Variations 🔄

 Swap the Meat: Try deli turkey or salami instead of ham. If using salami, layer two slices for better coverage.

Change the Cheese: Use Gruyère, Parmesan, or pepper jack for a different twist.

Add Fresh Herbs: Green onions, chives, or cilantro give a flavor boost.

Spice It Up: Add red pepper flakes or hot sauce for extra heat!

Storage & Meal Prep

 Fridge: Store in an airtight container for up to 4 days.

Reheat: Microwave for 20–30 seconds before serving.

This recipe is designed for general nutritional purposes and is not intended as medical advice. If you have specific dietary concerns or medical conditions, consult with a healthcare professional before making dietary changes. Nutritional values may vary depending on the ingredients used.

Keywords: Ham and cheese egg cups, Easy breakfast egg cups, Low-carb breakfast ideas, High-protein breakfast, Healthy breakfast