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Keto Ham Egg Cups

Looking for an amazingly tasty and easy breakfast idea that is Keto Friendly, THM Friendly, and Low Carb?  Your whole family will love these Keto Ham Egg Cups, whether they’re keto or not!

This recipe is great for meal prep, because you can whip up a batch of 12 in just a few minutes, and they store in the fridge for up to a week.  (they even reheat well, too)

These Keto Ham Egg cups are made easily in a muffin tin, using slices of ham as the cupcake liners, making cleanup fast and easy.

Breakfast is the hardest meal to manage everyday in my house. But really, it’s the most important meal. I mean, you just don’t function right on an empty stomach. And your brain isn’t firing on all cylinders either, you know what I mean? So breakfast is the meal that I struggle to get the whole family to eat on busy school and workday mornings.

With this month being National Nutrition Month, I thought this would be a good time to get back to eating a better breakfast every single day – for all of us. Because you can’t just throw any ole thing in your mouth for breakfast. It’s gotta pack a punch, like keeping us full until lunchtime (hello protein!), give us that nutrition that our brains and bodies need and it cannot take five hours to prepare. We need simple, man.

Even better, you can change them up to use up whatever vegetables or breakfast meats you have in your refrigerator.  Feel free to switch it up and make fun combinations with whatever sounds good to you!

Enter the Ham & Egg Cups. Ham, nutrition-packed Eggland’s Best eggs, some cheese and a sprinkling of green onion and boom! breakfast is served. Y’all have heard me carry-on about Eggland’s Best before, but truly, the fact that so much nutrition is packed in one little egg makes this an easy choice for me.


  • Cooking spray, for pan
  • 12 slices ham
  • 1 c. shredded cheddar
  • 12 large eggs
  • kosher salt
  • Freshly ground black pepper
  • Chopped fresh parsley, for garnish


  1. Preheat oven to 400º and grease a 12-cup muffin tin with cooking spray. Line each cup with a slice of ham and sprinkle with cheddar. Crack an egg into each ham cup and season with salt and pepper.
  2. Bake until eggs are cooked through, 12 to 15 minutes (depending on how runny you like your yolks).
  3. Garnish with parsley and serve.