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Keto Ham, Egg and Cheese Muffin Cups

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Fast, filling, and low carb, these Keto Ham and Cheese Egg Muffins are an easy breakfast and a great meal planning staple! When it comes to keto breakfasts, with only 3 ingredients and 1 gram of carbohydrates, this one can’t be beat!

low carb muffins made with ham, egg, and cheese

Keto Ham and Egg Cups

Breakfast can be a difficult meal to enjoy when you first start a Keto diet. However, we can’t start the day on an empty stomach, and that’s where this delicious Keto Ham and Egg cup recipe comes in handy! 

This is the perfect breakfast for meal prepping at the beginning of the week, so you’ll have a hearty breakfast for busy mornings or hectic work days when you need something fast to get you out the door sooner. It’s also a meal that the whole family will love…kids too! No more making different breakfasts for everyone! (And it’s better for the kids than sugary cereal or waffles!)

Related: Be sure to try my Keto Sausage and Egg Cups too! You only need 2 ingredients for this one, and it’s a great alternative when you want to switch it up from ham.

Why I Love this Recipe

  • Only 1g carbs per “muffin”
  • Make an entire week’s worth of breakfast in 20 minutes!
  • Only 3 simple ingredients

Keto Ham and Egg Cups

What You Need to Make Keto Egg Muffins

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  • Deli ham slices
  • Eggs
  • Shredded cheddar cheese

Handy Kitchen Tools

Makes 12 keto ham and cheese egg muffins.

eggs, deli ham, and shredded cheese on counter

How to Make Keto Egg Muffins with Ham & Cheese

While you prep your muffins, preheat the oven to 350°F. Coat the inside of your muffin pan with non-stick spray or butter.

Place a piece of ham in each of the 12 muffin tins, pressing down to form a cup or bowl shape. Top with a spoonful of shredded cheese.

To finish, carefully crack an egg into each cup. Take your time so as to not break the yolk.

step by step photo collage showing how to make keto egg muffins

Bake for 15-20 minutes, depending on your preferred doneness. At 15 minutes, your eggs may still be soft or slightly runny in the middle. By 20 minutes, they will be cooked hard throughout. I think the leftovers keep better when cooked well, but it’s entirely up to you!

Remove pan from oven and allow to cool enough to handle. The “muffins” should pop right out of the tin. Enjoy while still warm.

Keto Ham and Egg Cups

How to Store Leftovers

The great thing about this recipe is that you can make a batch at the beginning of the week and have a hot breakfast ready to go each morning! When I make keto egg muffins, I store them in a gallon size zip-top bag in the fridge.

You could also use a food storage container with lid. They should stay good for about 5 days when kept refrigerated.

Can You Reheat Ham and Egg Muffins?

To reheat, place on a microwave safe plate and heat for 15-20 seconds. Check to see if warmed, and continue heating in 10 seconds intervals as necessary. I recommend using a microwave plate cover to prevent any oil from the meat/cheese popping while reheating.

More of our favorite keto breakfast recipes:

Keto Ham and Egg Muffin Cups Recipe (Printable Copy)

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Keto Ham and Cheese Egg Muffins (Only 3 Ingredients!)

Fast, filling, and low carb, these Keto Ham and Cheese Egg Muffins are an easy breakfast and a great meal planning staple! When it comes to keto breakfasts, with only 3 ingredients and 1 gram of carbohydrates, this one can't be beat!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American, Keto
Keyword: eggs, ham, ham and egg, ham and egg cups
Servings: 12 Ham and Egg Cups
Calories: 150kcal
Cost: $6

Ingredients

  • 12 slices ham lunch meat
  • 12 eggs
  • .5 cup shredded cheddar cheese
  • Cooking spray or butter

Instructions

  • Preheat the oven to 350°F and coat muffin tin with non-stick spray.
  • Press a piece of ham into each of the muffin tins, forming a “cup."
  • Add a spoonful of shredded cheese into each ham cup.
  • Gently crack an egg into each cup, taking care not to break the yolk.
  • Bake for 15-20 minutes, depending on how "done" you like your eggs.
  • Allow to cool enough to handle, then pop the "muffins" out of the pan and enjoy.

Notes

Net Carbs: 1g per cup

Nutrition

Calories: 150kcal | Carbohydrates: 1g | Protein: 13g | Fat: 10g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 186mg | Sodium: 424mg | Potassium: 145mg | Sugar: 1g | Vitamin A: 285IU | Calcium: 61mg | Iron: 1mg

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Keto Ham and Egg Cups Pinterest Image

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