The best way to stick to a keto diet is to be prepared. These keto egg cups make it easy. You can meal prep on the weekends and have a quick breakfast ready to go in minutes.
I make a big batch on Sundays and reheat these healthy breakfast egg muffins in the toaster oven throughout the week. Ham and cheese egg cups are the perfect low-carb breakfast for busy work weeks, or even to indulge in for Sunday brunch.
Before we chat about how to make this easy keto breakfast recipe, I wanted to let you know this blog contains affiliate links. I may receive a small commission if you click through. I also link to the same resources that helped me lose 100 pounds with a low carb diet. Click through so this info can help you too!
Ingredients for Ham and Egg Cups
This low carb breakfast only requires a few simple ingredients: ham, eggs, cheddar cheese and spices.
You can grab a pound of ham from the deli and ask them to slice it to a medium thickness. While you don’t want the thinnest option available, you also don’t want ham that’s too thick either. Just like Goldilocks, you want the ham just right. My favorite lunch meat ham is Boar’s Head. They make good quality deli meat with lots of flavor.
With so many labels on eggs, figuring out the best type of eggs can be confusing. Do your best to buy organic, free range eggs. These may also be labeled as pastured. These eggs have the most nutrients, which make them the best choice on a keto diet. You might as well get the most nutrition bang for your buck with the easy keto recipes you add to your menu rotation.
You’ll also need shredded cheese for keto egg muffin cups. I usually go with sharp cheddar, but different cheeses will work in this recipe. Use whichever kind is your favorite. Something like a pepper jack cheese would give these keto egg cups a nice kick, so I may test this one out next time I make these. I bet cream cheese would be another good swap for a completely different texture and flavor.
Rounding out the basic recipe are the spices. Some of my favorite keto-friendly spices to keep in stock show up in this recipe. These include garlic powder, dried parsley, black pepper, and salt. Feel free to test out different spices to make this recipe your own. These days black pepper is off my menu since I have food sensitivities. A few crushed red pepper flakes makes a great swap.
How to Make Ham and Cheese Egg Cups
Start by preheating the oven to 400 degrees F. Then spray a 12 count muffin pan with a nonstick cooking spray. Once you spray each cup, line the cups with a slice of ham. Sprinkle the cheese directly on top of the ham. Then crack one egg directly into each cup.
Just a quick note: if you’re accustomed to low calorie diets, please leave the egg yolk in keto recipes. These are filled with the healthy fats you need to lose weight on a high-fat diet. The great thing about keto is you get back to using foods in their whole form, just as nature intended instead of focussing only on the egg whites, like many low calorie diets promote.
Ok, please allow me to step away from the recipe tangent.
Once each muffin tin is layered with ham, cheese and eggs, season the entire batch with garlic, salt, pepper and parsley. Bake this egg cups recipe until the eggs are fully cooked. This should take 12 – 15 minutes.
Remove from the oven and serve. You can also allow these ham and cheese egg muffins to cool and then store them in an airtight container. Pull a few out for an easy make ahead breakfast that’s perfect for busy mornings.
The Ham and Cheese Egg Cups Wrap Up
Easy breakfasts make it easy for you to stick to keto! Of course, you aren’t necessarily limited to low-carb egg muffins only as breakfast options. The best part of a keto diet is that easy breakfast ideas can turn into simple lunch and dinner ideas too.
If you want to mix up your keto breakfast egg muffins, test out these bacon and egg muffins. Portable breakfasts like these are perfect for busy work mornings.
You can mix either of these easy low carb egg muffins up by adding a variety of chopped veggies. Sprinkle green onions, green bell peppers, red peppers, fresh spinach, or any other chopped vegetables you love into the recipe. There are so many different ways to change up a keto egg muffins recipe.
Don’t forget to save this to your easy keto breakfast Pinterest board. If you love this recipe, please share with your friends on your favorite social media platform.
Keep scrolling for the recipe card and nutritional information.
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Keto Egg Cups
More Low Carb Breakfast Recipes from Eating Fat is the New Skinny:Print
Ham & Egg Cups
If you’re in need of a new breakfast recipe that’s easy to take to go, look no further. I love to cook a full batch of these ham & egg cups and reheat them in a toaster oven throughout the week for a quick & easy breakfast.
- Prep Time: 10 mins
- Cook Time: 12-15 mins
- Total Time: 22-25 mins
- Yield: 12 1x
- Category: Lunch
- Method: Baking
- Cuisine: Keto
- Diet: Diabetic
- 12 slices ham
- 12 large eggs
- 1 cup shredded cheddar cheese
- Sea salt
- Black pepper
- Dried parsley
- Garlic powder
- Nonstick cooking spray
- Preheat oven to 400 degrees.
- Spray muffin tin with nonstick cooking spray.
- Line each muffin tin with a slice of ham.
- Sprinkle cheddar cheese on top of ham evenly.
- Crack one egg into each ham cup.
- Season to taste with garlic powder, salt, pepper and dried parsley.
- Bake for 12-15 minutes, or until eggs are cooked thoroughly.
- Serving Size: Recipe Serves 12
- Calories: 140
- Sugar: .9
- Sodium: 322.4
- Fat: 9.3
- Saturated Fat: 3.7
- Carbohydrates: 1.3
- Fiber: 0
- Protein: 12
Keywords: Keto Lunch, Keto Meal, Low Carb Meal, Low Carb Lunch