Ham and Egg Cups

Ham and egg cups are perfect as a keto breakfast. They are also great as a quick, portable snack – heated up or even cold.

Ham and egg cups are cute little quiches that are just perfect as a filling, keto and paleo breakfast. It’s good to always have a few of these in the fridge. They remove the temptation of eating something starchy for breakfast or grabbing the wrong type of snack.

The ingredients needed to make this recipe

You’ll only need a few ingredients to make this tasty, portable breakfast:

1. Deli ham
2. Eggs
3. Salt and pepper
4. Garlic powder
5. Filling: I used tomatoes, olives, and cilantro

How to make ham and egg cups

Scroll down to the recipe card for the details. It’s a very easy recipe! Here are the basic steps:

1. Line muffin cups with ham slices.
2. Fill with eggs, and add chopped vegetables if you wish.
3. Then bake for about 20 minutes.

The big advantage of using ham slices as a “crust” in these ham and egg cups is not just the added flavor and lower carbs, but also the reduced risk of sticking to the muffin tin compared with standard breakfast egg muffins.

Is this a make-ahead recipe?

Absolutely! You can make a dozen of these ham and egg cups – this recipe scales easily – and refrigerate. They keep well in the fridge, in a sealed container, for up to 5 days. They’re delicious gently reheated in the microwave, or even cold. They also make a great portable snack!

Are ham and egg cups healthy?

I believe they are. They’re surely a big improvement over a sugary, starchy breakfast or snack. Eggs are very nutritious. As for the ham, while processed meats are not ideal, I only use a small amount in this recipe. This is ultimately your decision of course. My own personal choice is to consume processed meats in moderation.

More tasty egg-based recipes

Have you tried soft-scrambled eggs yet? They’re life-changing. So creamy and good. And these baked Scotch eggs are another one of my favorite healthy snacks.

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4.96 from 21 votes

Ham and Egg Cups

Ham and egg cups are perfect as a keto breakfast. They are also great as a quick, portable snack – heated up or even cold.

Prep Time20 mins

Cook Time30 mins

Total Time50 mins

Course: Breakfast

Cuisine: American

Keyword: eggs, ham

Servings: 4 breakfast cups

Calories: 112

Author: Vered DeLeeuw

INGREDIENTS

• 1 teaspoon olive oil for pan
• 4 slices deli ham, about 2 oz. (I used Applegate)
• 4 large eggs
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 4 tablespoons of filling (I used chopped tomatoes, olives and cilantro)

INSTRUCTIONS

• Preheat oven to 400 degrees F. Brush four muffin cups with olive oil and line them each with a ham slice.
• In a Pyrex measuring cup, whisk the eggs, salt, pepper and garlic powder.
• Pour the eggs evenly into the lined muffin cups. Add your filling, dividing it evenly among the cups.
• Bake 25-30 minutes, or until eggs are set and puffed and a toothpick inserted in the center comes out clean.
• Cool 5 minutes in pan, then transfer to a plate and allow to cool 5 more minutes before enjoying. If a bit of egg has spilled from the ham onto the muffin cup and it’s stuck to the pan, use a knife to gently loosen it.

NUTRITION INFO Nutrition info is approximate. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Ham and Egg Cups

Amount Per Serving (1 cup)

Calories 112 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 2g13%

Sodium 531mg23%

Carbohydrates 0.1g0%

Protein 11g22%

* Percent Daily Values are based on a 2000 calorie diet.

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