Keto Ham and Egg Cups are a simple yet elegant breakfast option that fits perfectly into a low-carb or ketogenic lifestyle. Packed with protein, healthy fats, and irresistible flavor, these cups transform everyday ingredients—ham, eggs, cheese—into a delicious, portable meal. Whether you’re meal-prepping for the week, preparing a quick morning bite, or hosting a brunch, this recipe delivers nutrition, convenience, and taste all in one.
In this article, we’ll walk through the ingredients, step-by-step instructions, helpful tips, customization ideas, nutrition details, and frequently asked questions.
Ingredients
For the Ham Cups
12 slices thinly sliced ham (choose high-quality deli ham or smoked ham)
1 tablespoon olive oil (for greasing the muffin tin)
For the Egg Filling
8 large eggs
1/4 cup heavy cream
Salt and pepper, to taste
1/2 cup shredded cheddar cheese
2 tablespoons chopped chives, for garnish
Method of Preparation
Step 1: Prepare the Muffin Tin
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with olive oil to ensure the ham cups release easily after baking.
Step 2: Create the Ham Cups
Press a slice of ham gently into each muffin cup, shaping it so the ham covers the sides and bottom. The ham acts like an edible “cup” to hold the eggs.
Step 3: Prepare the Egg Mixture
In a medium bowl, whisk together:
Eggs
Heavy cream
Salt and pepper
Mix until the eggs are smooth and slightly frothy. This creates a creamy, fluffy texture during baking.
Step 4: Fill the Ham Cups
Carefully pour the egg mixture into each ham-lined cup, filling them evenly. Avoid overfilling—leave a little space for the mixture to rise.
Step 5: Add Cheese & Bake
Sprinkle the shredded cheddar evenly over the tops of each cup. Bake for 15–20 minutes, or until:
The eggs are fully set
The ham edges turn slightly golden and crisp
Step 6: Garnish
Remove from the oven and let them cool for 2–3 minutes. Top each cup with chopped chives for color and freshness.
Step 7: Serve & Enjoy
Gently lift each cup from the muffin tray. Serve warm for the best experience.
Nutritional Information (Per Cup)
Calories: 150
Total Fat: 11g
Saturated Fat: 4.5g
Cholesterol: 235mg
Sodium: 400mg
Carbohydrates: 1g
Fiber: 0g
Sugar: 0g
Protein: 12g
Customization Ideas
These cups are versatile—here are some delicious add-ins to match your taste:
Vegetables (keto-friendly)
Spinach
Mushrooms
Bell peppers
Zucchini
Green onions
Cheese Variations
Mozzarella
Pepper Jack
Swiss
Feta
Protein Boost
Cooked bacon pieces
Crumbled sausage
Diced turkey
Herbs & Seasonings
Paprika
Garlic powder
Italian seasoning
Fresh dill
Tips for Perfect Keto Ham and Egg Cups
✔ Use thin but sturdy ham
Too thin and it may tear; too thick and it won’t mold well.
✔ Don’t skip the greasing
Even though ham is the lining, a light oil coating prevents sticking.
✔ Allow to cool before removing
Warm cups come out cleanly; hot ones may fall apart.
✔ Bake until just set
Overbaking can make the eggs rubbery.
✔ Make it dairy-free
Replace heavy cream with unsweetened almond milk and skip the cheese.
Storage & Reheating
Refrigerator
Store in an airtight container for up to 3 days.
Freezer
Freeze individually wrapped cups for up to 2 months.
Thaw overnight in the fridge.
Reheating
Microwave: 20–30 seconds
Oven: 6–8 minutes at 325°F (165°C)
Great for weekly meal prep!
Frequently Asked Questions (FAQ)
- Can I use turkey or chicken slices instead of ham?
Yes! Thin-sliced turkey or chicken works well, though ham holds its shape best.
- Can I make these without dairy?
Absolutely:
Replace heavy cream with almond milk
Skip cheese or use a dairy-free alternative
- Why did my egg cups come out watery?
Common reasons:
Vegetables released too much moisture
Overmixing the eggs
Undercooking
Sauté watery vegetables (like mushrooms) before adding them.
- How do I prevent the ham from shrinking?
Using slightly thicker slices helps. Avoid low-quality deli ham that curls during baking.
- Are these good for meal prep?
Yes! They reheat beautifully and stay moist and flavorful.
- Can I use silicone muffin cups?
Yes—this helps prevent sticking and makes removal easier.
Conclusion
Keto Ham and Egg Cups are a wholesome, protein-packed, low-carb breakfast that’s as easy to make as it is delicious. With customizable ingredients, long shelf life, and simple preparation, they’re perfect for busy mornings, meal prep sessions, or nutritious snacking. This recipe proves that keto eating can be satisfying, flavorful, and convenient.