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Keto Ham Egg & Cheese Breakfast Cups
Chloe Richardson

Keto Ham Egg & Cheese Breakfast Cups

Savory ham cups filled with fluffy baked eggs and melted cheese. Ready in 25 minutes, low-carb, and perfect for meal prep. Just 1g net carb per cup.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 12 cups
Course: Breakfast, Meal Prep
Cuisine: American
Calories: 145
Ingredients Equipment Method Notes

Ingredients
  

  • 12 slices thin deli ham (no added sugar)
  • 12 large eggs
  • 0.25 cup heavy cream (or unsweetened almond milk for dairy-free)
  • 1 cup shredded cheddar cheese (or mozzarella, pepper jack)
  • 0.25 teaspoon sea salt
  • 0.125 teaspoon black pepper

Equipment

  • 12-cup muffin tin Standard size
  • Large mixing bowl For whisking eggs
  • Whisk
  • Measuring cup For pouring egg mixture
  • Butter knife For releasing cups
  • Airtight container For storage

Method
 

  1. Preheat oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with coconut oil or butter, or use silicone muffin cups.
  2. Press one slice of ham into each muffin cup, pleating edges to fit. Ham should cover bottom and sides completely.
  3. Sprinkle about 1 tablespoon of shredded cheese into each ham-lined cup. Add any optional fillings (spinach, peppers, etc.) now.
  4. In a large bowl, whisk together eggs, heavy cream, salt, and pepper until frothy and fully combined.
  5. Pour egg mixture evenly into the 12 cups, filling each about ¾ full. Sprinkle remaining cheese on top.
  6. Bake for 12–15 minutes until eggs are just set and tops are lightly golden. A toothpick inserted in center should come out clean. Do not overbake.
  7. Cool in pan for 5 minutes. Run a knife around each cup to loosen, then gently lift out.
  8. Serve warm or store in an airtight container. Refrigerate up to 5 days or freeze up to 3 months.

Notes

Use deli ham sliced about 1/8-inch thick for easy molding. Do not overbake – eggs should be just set for a custard-like texture. For dairy-free, replace heavy cream with unsweetened almond milk and omit cheese or use dairy-free shreds. Store in refrigerator for up to 5 days or freeze for 3 months. Reheat in microwave 30-45 seconds or air fryer at 300°F for 3 minutes.