Keto Egg Cups

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Net Carbs

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 perfect for busy mornings.

Keto Ham And Egg Cups Ingredients

  • 16 eggs
  • 8 slices deli sliced ham
  • 1/2 cup shredded cheddar cheese

Keto Egg Cups Directions

  • 1
    Preheat oven to 400 degrees and spray muffin tins with cooking spray.
    red 400 degree led light from an oven src=
  • 2
    Cut each slice of deli ham in half to create 16 ham slices and lay each half into the cavities of the muffin pans.
    slices of deli ham inside the cavity of a muffin pan src=
  • 3
    Evenly sprinkle shredded cheese on top of each slice of deli ham.
    cheddar cheese sprinkled on top of a half a slice of deli ham src=
  • 4
    Crack an egg into each cavity. Sprinkle with salt and pepper.
    raw egg cracked in a muffin pan with a slice of ham underneath src=
  • 5
    Bake at 400 degrees for 10 to 12 minutes or until egg is set.
    12 baked eggs in a muffin tin src=

Latest Keto Dishes

Low Carb Egg Cups Recipe

Packed with protein, these keto egg cups are an easy recipe to meal prep and enjoy on-the-go. Plus they only take a few minimal ingredients – ham, egg and cheese.

Let’s face it, mornings can be crazy. Whether you are busy getting the kids off to school or are rushing out the door late, these baked egg cups are a satisfying, healthy breakfast you can enjoy as a quick breakfast bite. You can prep these ham and egg cups ahead of time so your mornings will smoother and a little less chaotic without the stress of fixing a hot keto breakfast before your day starts.

Is Ham Keto Approved?

Yes, sliced deli ham is keto approved; however, there are some types to avoid. I suggest avoid any ham that says honey or maple on the label or title. Usually these deli hams have added sugars to them and will increase your carb count per egg cup. Sometimes its hard to avoid deli ham with sugar in it, but look on the nutrition label for a brand without sugar.

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 pan. Then top with shredded cheese. Crack an egg into each cavity. Season with salt and pepper and bake for 10-15 minutes!


Egg cups are an inexpensive keto breakfast that I like to meal prep for my kids and family. You can make up a big batch of these baked ham and cheese egg cups and store them in the refrigerator to each throughout the week. To reheat, simply pop in the microwave for a minute.

You can also freeze these keto egg cups. Let the baked egg cups cool completely. Then wrap each one individually in plastic wrap and place in a freezer safe bag and freeze. Reheat in the microwave.

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