Keto Egg Cups

5 Stars (9 Reviews) 13 Comments

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.

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.

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.

  1. Simply lay down half slices of ham into the cavities a greased muffin tin.
  2. Then top with shredded cheese.
  3. Crack an egg into each cavity.
  4. Season with salt and pepper and bake for 10-15 minutes!

ham surrounds a baked egg on a small fluted plate

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.

Other variations or items you could add:

  • Bacon – either replace the ham or crumble it, just make sure  you cook it first
  • 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

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Why I love egg cups

baked egg cups wrapped in ham with pepper sprinkled on top

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.

cutting into an egg yolk

Is ham keto approved?

Yes, sliced deli ham is keto approved; however, there are some types to avoid.

I suggest avoiding 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.

a fork cut into the yolk of an egg cup


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.

two egg cups on a plate with a full row of baked egg cups in a tray next to it

Nutritional information & Macros

Nutrition Information

Keto Egg Cups

Servings: 16

Amount Per Serving
Calories 114
Fat 6.6g
Protein 11.9g
Total Carbs 1.1g
Net Carbs 1.1g

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  1. 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)

  2. 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!

    1. 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.

  3. 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!

  4. 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! ♥

  5. Per your suggestion, I added crumbled bacon to and it added an additional flavor my mouth was looking for! haha. Thanks!

  6. 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⭐️

  7. 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

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