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 both satisfying and effortless to make.
“Looking for more quick breakfast ideas? Check out our Fluffy Cottage Cheese Pancakes
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 and 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, store in the fridge, and reheat all week.
What Are Ham and Cheese Egg Cups?
Ham and Cheese Egg Cups are little baked “muffins” made by layering slices of ham in a muffin tin and filling them with a mix of beaten eggs and shredded cheese. They puff up beautifully in the oven, creating individual servings of a protein-packed breakfast you can grab and go.
You can think of them like mini frittatas or crustless quiches—simple, mess-free, and full of flavor.
Ingredients You’ll Need
You only need these basic ingredients:
- Ham – Deli-style slices or leftover ham both work great.
- Eggs – Large eggs are ideal, but you can use what you have.
- Cheese – Shredded cheddar, mozzarella, or Swiss all work well.
Want to level them up? Add diced bell peppers, chopped spinach, mushrooms, or green onions for extra nutrition and taste.
How to Make Ham and Cheese Egg Cups
Making these egg cups couldn’t be simpler:
- Preheat your oven to 375°F (190°C) and grease a muffin tin.
- Line each muffin cup with a slice of ham.
- Break the eggs into a bowl, stir them well with a fork, and add a little salt and pepper for taste.
- Pour the eggs into the ham cups and top with shredded cheese.
- Put them in the oven and bake for about 15 to 18 minutes, or until the eggs are firm and not runny
- Cool slightly before removing from the pan. Enjoy warm or store for later!
Quick Tips for Perfect Ham and 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.
Variations to Try
These cups are great on their own, but they’re also super adaptable:
- Vegetarian? Skip the ham and use a zucchini slice or cooked portobello base.
- Dairy-free? Use a dairy-free cheese alternative or skip it altogether.
- Spicy? You can add a little spice by mixing in red chili flakes, chopped jalapeños, or a few drops of hot sauce.
- Extra protein? Add cooked sausage, bacon bits, or turkey slices.
Storing and Reheating
Refrigerator: Keep in an airtight container for up to 5 days.
Freezer: Freeze for up to 2 months. Wrap individually and store in a freezer-safe bag.
To Reheat: Microwave for 30–60 seconds or pop in a 350°F oven for 5–7 minutes.
Are These Good for Meal Prep?
Absolutely! These Ham and Cheese Egg Cups were made for meal prep. Pair them with a smoothie, fresh fruit, or a handful of nuts for a complete meal.
Health Benefits
Here’s why these little egg cups are more than just convenient—they’re nutritious too:
- Rich in protein – helps you stay full longer and is good for your muscles.
- Low in Carbs – Great for keto, low-carb, or diabetic-friendly diets.
- Gluten-Free – Naturally free of gluten (but double-check your ham).
- Customizable Veggie Add-ins – Boosts fiber and nutrients.
Still learning about the keto diet? Check out this Keto Diet Guide on Healthline to dive deeper into the benefits.
Tried These Ham and Cheese Egg Cups?
Try this tasty recipe! Share your experience in the comments and tag us if you post on social media. Don’t forget to rate the recipe and share it with friends and family—it might just become their new favorite breakfast too!
Ham and Cheese Egg Cups – Easy 30-Minute Recipe
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
Step by Step Instructions
-
Prep the Muffin Tin
Preheat your oven to 400ºF (200ºC). Lightly grease a 12-cup muffin tin with cooking spray to prevent sticking.
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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.
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Add the Eggs & Seasoning
Carefully crack an egg into each ham cup. Sprinkle with kosher salt and black pepper for flavor.
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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
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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.
