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5 from 2 votes

Ham and Egg Cups

The perfect keto, low carb breakfast on the go: Ham and Egg cups cooked in a muffin tin. Makes breakfast for a crowd or healthy meal prep breakfast easy! 
Prep Time10 mins
Cook Time13 mins
Total Time23 mins
Course: Breakfast, Breakfast / Brunch
Cuisine: American
Keyword: ham and egg cups
Servings: 12 egg and ham cups
Calories: 110kcal


  • 12 eggs large, room temperature
  • 12 slices ham approximately 1 lb of thickly sliced ham
  • ½ teaspoon salt
  • ½ teaspoon pepper


  • Preheat the oven to 400 F.  Generously spray a muffin pan with cooking spray. Line each individual muffin well with a piece of ham.  I tore each piece of ham a flap the size of the base of the muffin well, so that I could put him in the bottom and wrap the sides of the ham piece more easily around.  If the ham does not completely cover the well, add another piece to make up the gap! 
  • Once all muffin wells are lined with ham, crack an egg into each well.  Salt and pepper each egg / ham combo.
  • Place the pan into the oven.  Cook time can vary a lot based on how your oven runs, but for me it was 14 minutes for runny yolks, 15 minutes for jammy yolks, and 17 minutes for fully cooked through hard-boiled style yolks.  Please refer to the post above for more information on cooking time! 


Serving: 1ham and egg cup | Calories: 110kcal | Carbohydrates: 2g | Protein: 13g | Fat: 5g