Low Carb Ham and Egg Cups

by Jen on January 16, 2017

This healthy and delicious breakfast recipe will keep you full for hours.

Low carb, keto, gluten free, sugar free, grain free, nut free, soy free.

Low Carb Ham and Egg Cups. A delicious and healthy breakfast that will keep you full for hours. Keto, low carb, gluten free, sugar free, grain free, nut free, soy free.

I don’t think I’ve posted a breakfast recipe on here in ages!

That’s probably because I don’t eat breakfast. Since I do intermittent fasting, my first meal is around 11:00 am, so I don’t eat your typical “breakfast” food.

However, I make my 3 boys breakfast every morning, and because we no longer eat grains, I’ve been trying to come up with quick and healthy grain free ideas for them.

Get even more healthy meal ideas in my *NEW* Low Carb Beginners Guide 55 page ebook! I’ll share with you how to easily incorporate low carb eating into your lifestyle.

The Low Carb High Fat Beginners Guide

These Low Carb Ham and Egg cups are one of our favourites. I like that I can make them on Sunday and have them in the fridge for the rest of the week! No more rushing to make breakfast in the mornings!

My boys and husband really enjoy these Low Carb Ham and Egg Cups. You can even try and sneak in some small chopped up veggies in them if you like.

Low Carb Ham and Egg Cups


Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 12 ham and egg cups

Serving Size: 2 ham and egg cups


  • 12 eggs
  • 12 slices nitrate-free ham
  • 1/2 cup heavy cream
  • 2 cups grated cheese


  1. Preheat oven to 350F.
  2. Line a muffin baking tray with silicone liners or else spray each muffin tin with coconut oil.
  3. Line each muffin liner with a slice of ham. In a pouring jug, whisk together the eggs and cream with a fork. Pour evenly between the ham-lined muffin tins.
  4. Top each ham and egg cup with some cheese.
  5. Bake in preheated oven for 15 - 20 minutes, or until done.

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{ 4 comments… read them below or add one }

1 Mary Mondon January 17, 2017 at 9:33 pm

I made a 9 x 13 casserole dish and used thin slices of sweet potato as the bottom crust. Baked that for about 20 minutes and then poured the egg mixture over that and baked it for about 50 minutes. That has been my breakfast all week.


2 Jen January 18, 2017 at 1:45 pm



3 Shelley September 24, 2017 at 10:02 am

Hi Jen, these are delicious and easy to make for quick ‘grab ‘n’ go’ breakfasts. Any chance you have the nutritional info for them?


4 Jen September 25, 2017 at 11:00 am

Sorry, I don’t. You can use an app like myfitnesspal to help you figure that out.


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