Keto Ham & Egg Breakfast Cups
A high-protein, low-carb breakfast that’s easy to meal prep and customizable. These ham and egg cups bake in a muffin tin and are perfect for quick breakfasts during the week.
Servings
Makes 6 breakfast cups
Ingredients
- 6 large eggs
- 6 slices deli ham or smoked ham
- ½ cup shredded cheddar cheese
- 2 tbsp heavy cream
- 2 tbsp chopped green onions
- ¼ cup diced bell peppers (optional)
- Salt, to taste
- Black pepper, to taste
- Cooking spray or butter for greasing
Optional additions:
- cooked bacon bits
- spinach
- mushrooms
- jalapeños
- mozzarella or pepper jack cheese
Equipment
- 6-cup muffin tin
- Mixing bowl
- Whisk
Instructions
1. Preheat Oven
Preheat oven to:
- 375°F (190°C)
Grease the muffin tin lightly with cooking spray or butter.
2. Form the Ham Cups
Press one slice of ham into each muffin cup, shaping it like a bowl.
If the ham slices are small, overlap two pieces slightly.
3. Prepare Egg Mixture
In a bowl whisk together:
- eggs
- heavy cream
- salt
- pepper
Stir in:
- cheese
- green onions
- optional vegetables
4. Fill the Cups
Carefully pour egg mixture into each ham cup.
Fill each about ¾ full to prevent overflow while baking.
5. Bake
Bake for:
- 15–18 minutes
The eggs should be set and slightly golden on top.
For firmer yolks, bake a few extra minutes.
6. Cool Slightly
Let the cups rest for:
- 3–5 minutes
Use a spoon or small spatula to remove them from the muffin tin.
Storage & Meal Prep
Refrigerator
Store in an airtight container for:
- up to 4 days
Freezer
Freeze individually wrapped cups for:
- up to 2 months
Reheating
Microwave:
- 30–60 seconds
Or warm in oven at:
- 325°F (160°C) for about 10 minutes
Keto Nutrition Estimate (Per Cup)
Approximate values:
- 120–160 calories
- 10–12g protein
- 8–10g fat
- 1–3g net carbs
Values vary depending on cheese and add-ins.
Tips for Best Results
- Use thicker ham slices so cups hold shape better.
- Avoid watery vegetables unless pre-cooked.
- Silicone muffin pans make removal easier.
- Add hot sauce or avocado before serving for extra flavor.
