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Ham and Egg Cups

To be honest

To be honest I am not a breakfast person. I am an intermittent faster, so I rarely eat breakfast, but I really love eggs. The Ham and Egg Cups are the perfect thing to make to get my fix for breakfast food mid day. And easily made in a muffin tin like this one I found on Amazon.

Also, to be totally honest, I don’t really like ham all that much. However, there are a few exceptions. This ham is thin sliced and crisps up very nicely when baked. Plus, this ham hold the eggs nicely in a shape for easy transport after cooking.

My ham choice…

This is the ham I use for my Ham and Egg Cups. It’s minimally artificial and inexpensive. I also like this ham because it’s thin sliced and I can find it pretty much at every supermarket.

Super E A S Y KETO Ham & Egg Cups for a grab and go breakfast.  I even add these to my salads for a work day lunch.

You can use whatever thin sliced ham you want, but make sure it’s thin sliced. You want the ham to be thick enough to hold it’s shape, but thin enough to crisp up and get firm to hold the egg and cheese in place.

Thin Sliced Ham

Butcher Box has great meat options too…

I use a monthly meat subscription service called Butcher Box. They do not have sliced meats , but everything they have is of the highest quality and delivered right to your door.

I love their bacon…which can be used with the Ham & Eggs Cups, too. Simply precook the bacon halfway through. Then wrap inside your muffin tin before adding cheese and your egg. Then bake it all again.

Watch me make those cups HERE

Ham and Egg Cups

Ham and Egg Cups

A great on-the-go breakfast item or…better yet, top a work salad with 2 of these Ham & Egg Cups
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast, brunch, keto friendly meal, lunch
Cuisine: American
Keyword: breakfast, egg, egg whites, Keto Breakfast
Servings: 6 cups
Calories: 315kcal
Author: The Kellie Kitchen


  • 12 oz ham thin slice, Hillshire Farm
  • 6 eggs
  • 6 oz cheddar cheese shredded


  • Preheat oven to 400* and spray a 6 muffin pan with oil spray.
  • Line each muffin cup with 2 slices of ham in criss cross form. Place a tsp of shredded cheese in the bottom of each ham cup. Crack an egg into each cup. Top with sprinkle of remaining cheese on each cup.
  • Bake egg cups in 400* for 15-20 minutes or to your desired doneness.
  • Remove from oven and let cool. Using a sharp knife run the blade around the edge of each egg cup. Gently lift each egg cup out of the tin and place on paper towel just in case there is any dampness.
  • Store in single layer covered in the fridge until ready to serve. Eat chilled, room temperature or microwave 5-10 seconds to reheat.


Calories: 315kcal | Carbohydrates: 1g | Protein: 25g | Fat: 23g | Saturated Fat: 11g | Cholesterol: 229mg | Sodium: 912mg | Potassium: 251mg | Sugar: 1g | Vitamin A: 522IU | Calcium: 233mg | Iron: 1mg
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Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, or the source of nutrition data. We strive to keep the information as accurate as possible. While we do use a standard web-based nutrition calculator, we make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.
To calculate Net Carb count with sugar alcohols, we simply subtract grams of sugar alcohols (including glycerin), as well as fiber, from total grams of carbs.

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