These low-carb breakfast cups are made with just three ingredients—savory ham, fluffy eggs, and melted cheese—for a protein-packed, keto-friendly morning bite that’s quick, delicious, and meal-prep ready. Whether you’re in a rush or planning ahead, these baked egg cups are the perfect solution for a healthy and satisfying breakfast.
Why You’ll Love This Recipe
This recipe checks every box for a great breakfast: fast, flavorful, and easy to prepare. With only three main ingredients, these ham breakfast cups are naturally gluten-free, low in carbs, and high in protein. They are customizable with your favorite add-ins and make an excellent on-the-go option for busy mornings. Plus, they store and reheat beautifully, making them ideal for meal prepping.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- slices of deli ham (thin to medium thickness)
- large eggs, whisked
- shredded cheese (cheddar, mozzarella, or your choice)
- optional: chopped bell peppers, onions, spinach, or herbs
- salt and pepper to taste
- red pepper flakes (optional garnish)
Directions
- Preheat your oven to 375°F (190°C) and lightly grease a muffin tin.
- Line 6 muffin cups with one slice of ham each, pressing gently to form a cup shape.
- Pour the whisked eggs evenly into each ham cup, filling about ¾ full.
- Top each cup with shredded cheese and any optional veggies or herbs.
- Bake for 12–15 minutes, or until eggs are fully set and the ham edges are slightly crispy.
- Allow to cool slightly, then use a spoon or small spatula to lift each cup from the tin.
- Garnish with red pepper flakes or chopped herbs if desired, and serve warm.
Servings and timing
Servings: 2 servings (3 cups per serving)
Prep Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes
Calories per Serving: 180 kcal
Variations
- Veggie-loaded: Add sautéed mushrooms, chopped spinach, or diced tomatoes for more nutrients and color.
- Spicy twist: Stir a dash of hot sauce or jalapeño slices into the eggs before baking.
- Cheese swap: Try Swiss, pepper jack, or feta for different flavor profiles.
- Herbaceous flavor: Add fresh herbs like parsley, dill, or chives to elevate the taste.
- Bacon base: Use thin slices of cooked bacon instead of ham for a different spin.
- Dairy-free option: Use a dairy-free cheese alternative or skip cheese altogether.
Storage/Reheating
Store leftover breakfast cups in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individually in freezer-safe bags or containers for up to 2 months. To reheat, microwave for 30–40 seconds if refrigerated, or about 1–1½ minutes from frozen. You can also reheat them in the oven at 350°F until warmed through.
FAQs
Can I use a different type of meat instead of ham?
Yes, you can substitute turkey slices, prosciutto, or even cooked bacon, as long as they’re pliable enough to form a cup.
How do I keep the ham from shrinking or curling?
Using thin to medium deli slices helps. Also, press the ham firmly into the muffin tin before baking to reduce curling.
Are these egg cups keto-friendly?
Yes, with minimal carbs and high protein and fat content, they’re great for a ketogenic diet.
Can I make these ahead of time?
Absolutely. They’re ideal for meal prep and can be stored in the fridge or freezer for quick breakfasts throughout the week.
Can I use egg whites instead of whole eggs?
Yes, you can use all egg whites or a combination to reduce fat and cholesterol while keeping the protein.
What cheese works best?
Cheddar and mozzarella are popular choices, but feel free to experiment with other varieties like gouda, provolone, or feta.
Do I need to pre-cook the vegetables?
For veggies like bell peppers and onions, sautéing them first helps soften and enhance their flavor. Leafy greens like spinach can go in raw.
How do I prevent the eggs from sticking to the muffin tin?
Grease the muffin tin thoroughly, or use silicone baking cups for easy removal.
Can I double or triple the recipe?
Yes, simply scale the ingredients and use additional muffin tins as needed.
Are these suitable for kids?
Yes, kids love them! You can make them more appealing by adding mild cheese and finely chopped veggies.
Conclusion
These 3-Ingredient Cheesy Ham Breakfast Cups are the ultimate solution for a quick, nutritious, and customizable breakfast. With minimal prep and endless variation possibilities, they’re ideal for busy mornings, weekly meal preps, or even as a snack throughout the day. Easy to store and reheat, this recipe brings convenience and flavor together in one tidy little package.
Print3-Ingredient Cheesy Ham Breakfast Cups
These low-carb breakfast cups are made with just three ingredients—savory ham, fluffy eggs, and melted cheese—for a protein-packed, keto-friendly morning bite that’s quick, delicious, and perfect for meal prep.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 2 servings (3 cups per serving) 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
Ingredients
- 6 slices of deli ham (thin to medium thickness)
- 3 large eggs, whisked
- ½ cup shredded cheese (cheddar, mozzarella, or your choice)
- Optional: chopped bell peppers, onions, spinach, or herbs
- Salt and pepper to taste
- Red pepper flakes (optional garnish)
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a muffin tin.
- Line 6 muffin cups with a slice of ham each, pressing the ham gently into the shape of the cup.
- Evenly distribute the whisked eggs into the ham cups, filling each about ¾ full.
- Top with shredded cheese and any chopped veggies or seasonings you like.
- Bake for 12–15 minutes, or until the eggs are fully set and the edges of the ham are crispy.
- Remove from the oven, let cool slightly, then gently lift each cup out using a spoon or small spatula.
- Garnish with red pepper flakes or chopped herbs if desired.
Notes
- Use silicone muffin cups for easier removal and cleanup.
- Customize with your favorite vegetables or herbs for added flavor and nutrition.
- Store leftovers in the fridge and reheat in the microwave or oven.
- Perfect for meal prepping—make a batch ahead for busy mornings.
Nutrition
- Serving Size: 3 cups
- Calories: 180
- Sugar: 1g
- Sodium: 620mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 15g
- Cholesterol: 210mg