Keto Egg Cups
Published January 5, 2021 • Updated March 8, 2026
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Three ingredients, 15 minutes, and breakfast is handled for the week. I meal prep these low-carb egg cups every Sunday and my kids grab them straight from the fridge before school.
I don’t remember if I first tried one of these at Starbucks or Costco, but I do remember thinking: I can do this better at home with three ingredients. And I was right.
These keto egg cups are the breakfast I come back to when I want something high in protein and ready in 15 minutes. I make 16 at a time, stack them in a glass container, and my family grabs them all week. My 8-year-old checks the fridge before school to see if there are any left. That tells you everything.
The concept is dead simple. Half a slice of deli ham goes into a greased muffin tin, shredded cheddar on top, then crack in an egg. Season with salt and pepper and bake at 400 degrees. No mixing bowls, no whisking, no cleanup beyond the muffin tin.
Here’s what I’ve figured out after making hundreds of these: the bake time depends entirely on how full you fill the cups. Large eggs with a generous cheese layer need 12-13 minutes. If you’re lighter on cheese or using medium eggs, 10-11 works. I pull mine when the whites are set but the yolk still has a tiny bit of give, not runny but not rubbery either. Overbaked yolks turn chalky and the texture goes wrong. If you’re using an air fryer instead, I’ve tested that too: 350 degrees for 10-12 minutes in a silicone mold.
If you want a crispier, almost lacy edge on the meat, swap the deli ham for prosciutto. Prosciutto is paper thin, so it crisps like bacon at the edges. Ham holds more moisture, which is why it doesn’t do that. I use two slices of prosciutto per cup instead of one half-slice of ham, and skip the salt entirely (prosciutto brings plenty on its own). Reader CJ tried this with gruyere instead of cheddar and got rave reviews from her chef niece.
For variety, I rotate through different builds depending on what’s in the fridge. Crumbled bacon (cooked first), salami with feta, or a handful of spinach all work. For more batch-friendly breakfast ideas, try my sheet pan eggs, mini frittatas, or a full keto ham frittata when you’re feeding a crowd.
These store well and freeze beautifully (I cover the details below). Pair them with keto hash browns for a full plate, or just grab two on the way out the door.
How to make egg cups
Three ingredients and one muffin tin. That’s the whole setup. But here’s where it gets fun: I use this recipe as a starting point and change up the fillings constantly.
Make these your own
Variations I’ve tested:
- Bacon – crumble it on top of the cheese. Make sure it’s cooked first.
- Prosciutto – two thin slices per cup. The edges crisp up almost lacy. Skip the salt.
- Salami with feta – this combo surprised me with how well it works.
- Ground sausage – brown it first, then press into each cup.
- Spinach – squeeze out the moisture first or you’ll end up with soggy bottoms.
- Different cheeses – pepper jack for heat, gruyere for nuttiness, gouda for a smoky note.
If you want a bigger batch breakfast, my keto sausage breakfast casserole uses the same hands-off approach for feeding a crowd.
Explore 683+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
16 eggs -
8 slices deli sliced ham
-
1/2 cup shredded cheddar cheese
Step by Step Instructions
Step by Step Instructions
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.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I make these in an air fryer?
I've done this and it works. Get a silicone muffin mold or a small metal pan that fits inside your air fryer basket, set it to 350 degrees, and cook for 10-12 minutes. I prefer silicone molds because nothing sticks. Check at 10 minutes since every air fryer runs a little differently. If you already use your air fryer for hard boiled eggs, the process feels the same.
Why did mine stick to the pan?
Not enough cooking spray. I use avocado oil spray and coat every cup generously, including up the sides. If sticking is a recurring problem, switch to a silicone muffin pan. I've never had anything stick to silicone, and you can skip the spray entirely.
Can I use scrambled eggs instead of whole eggs?
I've made both versions. Whisking the eggs first gives you a more uniform texture and makes them easier to eat on the go since there's no runny yolk situation. I still prefer cracking in a whole egg because I like the yolk intact, but the scrambled version is great for kids or for packing in a bag. Reader Joy does it this way and says they travel better.
How long do these keep in the fridge and freezer?
Mine last 5 days in the fridge stored in a glass container with a lid. For freezing, wrap each one individually in plastic wrap, put them in a freezer bag, and they keep for up to 3 months. I reheat from the fridge in 45 seconds and from frozen in about 90 seconds. The texture holds up well either way.
Should I skip the salt when using prosciutto instead of ham?
Yes. I learned this after oversalting my first prosciutto batch. Prosciutto is already very salty on its own, so adding more makes the whole thing too much. With regular deli ham, season normally. But with prosciutto, I skip salt entirely and just add a crack of pepper.
Can I use a silicone muffin pan instead of metal?
I actually prefer silicone for this recipe. Nothing sticks, you don't need cooking spray, and they pop right out. The one thing to know is that silicone is floppy, so set it on a baking sheet before you start filling it. Otherwise you're trying to carry a wobbly tray of raw eggs to the oven, and that never ends well.
What cheese works best besides cheddar?
I rotate cheeses constantly. Pepper jack adds a little heat, gruyere gets nuttier when it melts, and gouda has a slightly smoky flavor that pairs well with ham. My reader CJ tried gruyere with prosciutto and her chef niece loved the combo. I'd avoid using feta as the only cheese since it crumbles too much, but feta on top of mozzarella is a good pairing.
Swapped the deli ham for prosciutto and the edges get this crispy, almost lacy border. Genuinely freaking unbelievable.
Prosciutto is so much better in these. That lace thing doesn't happen with regular ham no matter what you do.
Made a double batch Sunday and my 8-year-old came in before school just to check if there were more in the fridge. One thing: large eggs run a little loose at 10 minutes, so I pull mine at 12.
Ha, the fridge check says everything. And 12 minutes for large eggs is right. Mine run 11-13 depending on how full I fill the cups.
Didn't think about how full the cups were. That explains why mine needed the extra time.
Swapped in prosciutto (on sale) and the edges got super crispy, almost lacy. Not sure if that's the meat or my oven but I loved it. Four stars only because mine took closer to 14 minutes.
That's the prosciutto, not your oven. Paper thin, so it crisps like bacon at the edges. Ham holds more moisture, which is why it doesn't do that. 14 minutes tracks too.
Prepped 16 on Sunday, grabbed two every morning this week.
That's the move. I do the same thing and just nuke them for 45 seconds on my way out the door.
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.
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.
Bacon grease for the pan is a move. The scrambled egg thing is smart, makes them way easier to eat on the go.
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
The ham makes them feel way less egg-forward. I rotate through different cheeses and sometimes throw in spinach just to keep them interesting.
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
That's the move. I do the same thing with the freeze/fridge split so you're not eating the same breakfast for 10 days straight.
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⭐️
Swiss and Black Forest ham is a solid combo. I do the same thing with the bake time when I want the whites firmer, usually goes to 15-16 minutes.
OUTSTANDING!!!!!! GAME CHANGER FOR EGGS!!!
Ha, the ham cups do the work. I stack mine in a glass container and they last all week without getting rubbery.
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! ♥
The gruyere with prosciutto is such a good pairing. And yes, no added salt - prosciutto handles that on its own. Stealing the yolk puncture trick. Chef niece approval counts for a lot.
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!
Gruyere gets nuttier when it melts, actually. And prosciutto is salty enough that you won't miss the ham at all. I'd go for it.
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
That's the whole idea. Eggs, ham, cheese and breakfast is done for the week. I double the batch most Sundays.