Keto Egg Cups

5 Stars (3 Reviews) 8 Comments
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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

Latest Keto Dishes

Low Carb Egg Cups Recipe

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 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.

poached egg cut into with a fork to show creamy egg yolk

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!

ham surrounds a baked egg on a small fluted plate


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

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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! ♥

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