Keto Egg Cups
An easy keto breakfast you can meal prep in minutes with just three ingredients - egg, ham and cheese! Keto egg cups are kid approved and a perfect egg muffin replacement.
1 egg cup
16
Servings
114
Calories
6.6g
Fat
11.9g
Protein
1.1g
Net Carb
1.1g
Total Carbs
TBH, I don’t remember if the first time I encountered an egg cup was at Starbucks or at Costco. However, I remember the convenience that both provided in a low carb breakfast.
It reminded me of many years back preparing breakfast egg muffins ahead of time, freezing them and just microwaving them in the mornings before work. Those days were before the keto diet for me, but the convivence is still something I strive for and something I want to duplicate here especially since I can make make these up ahead of time.
If convenience is a value, checkout my sheet pan eggs recipe that can make a head and freeze as well.
So let’s do this, and make a low carb, convenient, breakfast egg bite.
How to make egg cups?
With only three ingredients, keto egg cups are one of the simplest low carb breakfast recipes you can make.
- Simply lay down half slices of ham into the cavities a greased muffin tin.
- Then top with shredded cheese.
- Crack an egg into each cavity.
- Season with salt and pepper and bake for 10-15 minutes!
Wait, stop here
This keto recipe is focused on the convenience of making a simple breakfast, literally there are only 3 ingredients, but that doesn’t mean you cannot take this recipe and use it as a foundation for something more.
Furthermore, I have found success on the keto diet comes from variations, experimenting and trial and error.
Makes these your own!
Other variations or items you could add:
- Bacon – either replace the ham or crumble it, just make sure you cook it first
- Salami – I made these other day with a slice of salami and some feta cheese sprinkled on top. So good and packed with protein.
- Cheese – really lots of cheeses will work, you’re the boss and have fun with it
- Ground sausage – similar to using a keto bacon above, taking sausage and adding it would add some alternative flavors and textures
- Low carb vegetables – what about bell pepper, onion or spinach?
- Prosciutto – not always a breakfast meat, but could be an alternative to ham
- Seasonings – obviously salt and pepper, but garlic powder could do be interesting
Let me know in the comments section at the bottom if you try any of these variations and if you have a new favorite!
Keto Egg Cups Recipe Video
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Keto Ham And Egg Cups Ingredients
16 eggs
-
8 slices deli sliced ham
-
1/2 cup shredded cheddar cheese
Keto Egg Cups Directions
-
Preheat
Preheat oven to 400 degrees and spray muffin tins with cooking spray.
-
Add the ham
Cut each slice of deli ham in half to create 16 ham slices and lay each half into the cavities of the muffin pans.
-
Add the cheese
Evenly sprinkle shredded cheese on top of each slice of deli ham.
-
Add the eggs
Crack an egg into each cavity. Sprinkle with salt and pepper.
-
Bake it
Bake at 400 degrees for 10 to 12 minutes or until egg is set.
Hi just wondering if these would cook in an air fryer, new to keto and air frying so any advice would be great thanks
I haven’t tried to make them in the air fryer but you definitely can! Just get a muffin pan or silicone mold that will fit into the air fryer and try air frying at 350 for 10-12 minutes.
These egg cups turned out amazing and I loved how customizable they are. I added a sprinkle of chives on top and they looked so fancy. Definitely keeping this recipe in my weekly rotation!
These egg cups are amazing for busy mornings and I love how they store so well for the week. The ham adds a great salty crunch that’s way better than a regular muffin. Total breakfast win!
These egg cups are perfect for my on-the-go mornings and I love how the cheese bubbles up around the edges. Super quick cleanup too since the ham keeps everything from sticking. Definitely making these again!
I cut the half ham slice in half and fit them into each cup. Added scrambled egg instead of a whole egg. Next time I’ll add salt. And I won’t forget to grease the tin – bacon grease would be nice! A keeper for me.
What does everyone use to spray the pans I have reverted to paper muffin cups so that the egg or cheese won’t stick to the sides
I use avocado oil cooking spray
Loved it!! I needed a change from the usual eggs and bacon and this was great! Thank you
These are so awesome. I live alone so being able to spend a bit in the kitchen and meal prep is helpful. I made these and froze half. The other half is in the fridge! Thank you for making my life easier
So easy and delicious! I baked them longer than 12 minutes because I like the egg whites to be firm. I used a whole thin slice of Black Forest ham, crumbled bacon, Swiss cheese, salt and pepper. Overall a GREAT keto egg recipe! Definitely 5⭐️
Per your suggestion, I added crumbled bacon to and it added an additional flavor my mouth was looking for! haha. Thanks!
OUTSTANDING!!!!!! GAME CHANGER FOR EGGS!!!
Update – I made these and they are wuuunderful! I used Prosciutto instead of ham. Because it’s so thin, I used 2 slices in each cup instead of 1. I would recommend *skipping* the salt if you do that because the prosciutto is so salty. I also used swiss/gruyere cheese since it’s milder to compliment the salty prosciutto.
Lastly, I punctured the egg yolk in each cup because I like the flavor of the yolk spread across each “cup”.
Lots of compliments from my chef niece who I made these for! ♥
Thank you for that! I will skip the spinach just to be safe. I am planning on using prosciutto instead of ham for the saltiness, to make up for the bland flavor of the Gruyere cheese I’ll be using. Hoping this will be a good combination!
I’m looking forward to making these! I’m wondering if I could add sauteed spinach? If so, how much would you suggest?
Also, do you think it would work to change out the cheddar for Gruyere or a smoked Gouda?
I’m a “novice” cook & would appreciate any suggestions. Thanks!
I haven’t tried the sauteed spinach. I think if all the moisture is gone from the spinach it would be okay. I just worry that it might make the egg cups soggy. But you can definitely use cheeses other than cheddar.
Love the simplicity and it packed full of flavour and
its cheap win win
I was wondering if you could add part of a creeping to the bottom of these- at least the ones that you are eating fresh. (Not for the extreme frugal week, but it might be yummy)
a crepini?
Simple, lovely and easy!!!