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.
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.
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.
You only need these basic ingredients:
Want to level them up? Add diced bell peppers, chopped spinach, mushrooms, or green onions for extra nutrition and taste.
Making these egg cups couldn’t be simpler:
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.
These cups are great on their own, but they’re also super adaptable:
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.
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.
Here’s why these little egg cups are more than just convenient—they’re nutritious too:
Still learning about the keto diet? Check out this Keto Diet Guide on Healthline to dive deeper into the benefits.
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!
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.
Preheat your oven to 400ºF (200ºC). Lightly grease a 12-cup muffin tin with cooking spray to prevent sticking.
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.
Carefully crack an egg into each ham cup. Sprinkle with kosher salt and black pepper for flavor.
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
Remove from the oven and let them cool slightly before taking them out of the muffin tin. Garnish with fresh parsley and enjoy!
Servings 12
Serving Size 12
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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.
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!
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.
I’m Emily, a food lover and keto cook based in the USA. On my blog, I share flavorful, low-carb recipes that make the keto lifestyle easy and delicious. Whether you’re new to keto or a seasoned pro, my blog offers tasty meal ideas to inspire your healthy eating journey.
