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Keto Ham and Egg Cups Recipe Made in a Muffin Pan!

Keto Egg Cups – this ham and egg cups recipe is your next must add to your low carb breakfast menu!

Our morning breakfast for the family was keto ham and egg cups, made in a muffin pan! You could call these ham egg muffins, or breakfast egg muffins – I left the keto word out when the kids eagerly asked “WHAT ARE THESE!?”

keto egg cups recipe
keto egg muffins recipe

Our mornings, which if you have littles at home – I am sure you can relate to – are crazy. It’s all about checking off a list of to-do’s with the goal in getting 5 humans out the door, but first fed, dressed and packed for the day.

Okay, the husband can dress himself, but I do make his breakfast and sometimes his lunch. All that said, mornings are crazy. 

Easy Keto Breakfast with Eggs

My daughter has morning marching band practice. We leave here by 6:30 am. Today, I woke up at 6:15 am, got my keto coffee and whipped up this ham egg cups recipe (and took photos!)

This is a super easy keto breakfast dish to make. After I put it all together, I threw it in the oven,, set the oven timer to go off in 20 minutes, in the event I didn’t make it back in time. Or lets face it – got busy trying to get the other kids ready when I got home.

We left here at 6:32 am and if the dog had gotten her butt in the car, rather than running around the yard – it would have been 6:30 am.

keto ham cheese cups made in muffin pans
keto egg ham cups

SUCCESS! Daughter dropped off at school, and when I walked in there was 4 minutes left on the oven timer! No burnt ham egg cups, SUCCESS! I need more keto breakfast meals like this that feed the kids, and this keto mom! Check out this school morning routine tips if you are looking for some mom advice on that front.

How to Make Keto Egg Cups

If you like me, are always on the never ending quest to find new family keto recipes to feed not only us low carbers, but our carb eating family – this is a keto breakfast recipe that will be a win for everyone!

The keto ham and egg cups recipe was a success. Each kid loved them. I added a strawberry smoothie (for the kids, those carb eaters!) and everyone walked out the door with a full belly and happy face. SUCCESS!

keto ham cheese cups made in muffin pans
Yield: 12

Keto Ham and Egg Cups Recipe Made in a Muffin Pan!

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

This low carb breakfast is a crowd pleaser! Even your carb loving family will enjoy this Keto Ham and Egg Cups recipe. It's quick breakfast meal idea that is big on taste.

I hope that your family enjoys these baked egg cups as much as mine did. Make sure to keep reading. We are sharing how to freeze egg cups. These ham egg cups are awesome for keto meal prep.

Quick, easy and yummy. What more can you ask for?


  • 6 Eggs
  • 6 Pieces of Ham
  • 1/2 Cup Heavy Whipping Cream
  • 1/3 Cup Mozzarella Cheese
  • 1/2 Cup Cheddar Cheese
  • 1 Tsp Salt
  • 1/2 Tsp Pepper

Kitchen Tools


  1. Preheat your oven to 350 degrees
  2. Crack 6 eggs into your batter bowl
  3. Scramble the eggs by stirring with your scraping spoon
  4. Add in milk and mozzarella cheese
  5. Salt and pepper and stir
  6. Heavily spray your muffin pan with cooking spray (these keto ham and egg muffins can stick to the pan if the pan is not heavily lubed!)
  7. Tear or cut ham into half
  8. Place ham into the bottom of the muffin pans, these will be your baked egg muffin liners!
  9. After you have placed the ham into the muffin pan, pour the egg cheese mixture on top of the ham. Each muffin cup should be about half full.
  10. Sprinkle the top of each egg muffin cup with the cheddar cheese.
  11. Place the muffin pan into the oven for 20 minutes - oven temperature is 350 degrees F.
  12. When done, let sit for a minute and use scraper spoon to grab these from the bottom and place on a plate.
  13. Enjoy! We hope that your family loves these keto ham and egg cups as much as our's does!


Tips for Making Ham Egg Cups

Here are a few things to consider when making these!

  • Depending on the type of ham you use, you may need more ham. I used a deli size slice ham, which are large pieces. Just something to consider when making these ham egg cups!
  • The eggs will raise when cooking, so be careful to not overfill!
  • You can mix and match cheeses. Use whatever you have, or find a combo that you love. A cheese option that I love, is gouda!
  • If you don't heavily spray the bottom of the muffin pan, these ham egg cups will stick. Spray heavily. I'm ordering me a silicon muffin pan. The old tin muffin pan that I've been using for 20 years, should probably be retired!

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 117Total Fat: 9.3gSaturated Fat: 4.8gTrans Fat: 0.2gUnsaturated Fat: .7gCholesterol: 164mgSodium: 182.1mgCarbohydrates: 1gNet Carbohydrates: 1gFiber: 0gSugar: .7gProtein: 7g

Nutrition information isn't always accurate. The following nutritional data was pulled from the Carb Manager app. Information varies per your exact ingredients.

Tips for Making Keto Egg Cups

We make these keto egg cups quite a bit so let me let you in on all the little secrets to making this keto breakfast dish a success.

How to get Baked Egg off a Muffin Pan

Want to know how to get baked egg off a muffin pan? The best word of advice on baked egg on muffin tins, is to make sure to SPRAY your muffin pan before you bake your egg cups.

My go to muffin pan spray is Trader Joe’s coconut oil spray. how to freeze egg cups?

Can You Freeze Baked Egg Cups?

Wondering if you can freeze baked egg cups? YES! Make double the breakfast egg cup recipe and freeze them for later! Here is how to freeze egg cups.

This makes a great keto meal prep meal as you can make several ahead of time, freeze and then have these to pop in the microwave or oven later!

If you are wanting to freeze egg cups, make sure you are using freezer bags. Just place your keto ham and egg cups, at room temperature – into a freezer bag. Place them in the freezer until you are ready to eat them again!

easy egg muffins low carb breakfast meal
keto egg cups

Reheating Egg Muffins

To reheat the ham egg muffins, remove from the freezer bag. Next place your keto egg cups in the microwave on a microwavable plate for approximately 90 seconds. 

More Egg Ideas

Looking for more egg ideas, we got them! Check out our web story to learn 5 new ways to make eggs – including this delicious baked egg cup recipe.

Keto Kids Breakfast

If you are looking to make a keto kids breakfast, – THESE ARE LOW CARB EGG MUFFINS are a great option! My carb loving children LOVE these and best part, they have no idea that this is good for them.

Oh the simple satisfaction is making only 1 meal for the entire family, rather than making many to accommodate everyone’s diet.

happy kid eating low carb
keto breakfast egg muffins

Here’s a photo of my kid as he was eating. I asked what he thought about these baked egg cups. “I LOVE THEM, MOMMY. I NEED MORE.” 

keto breakfast ideas
the best keto breakfast ideas to start your day off with a low carb meal!

Thanks for checking out our keto egg cups recipe.

Stay tuned for more baked egg recipes in muffin pan. If you like these, you will love our keto breakfast ideas! We have collected a ton of low carb breakfast ideas to help start your day off with the right meal!

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Keto Egg Cups is part of our Keto Recipes series

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