These Ham and Cheese Egg Cups are a delicious, protein-packed breakfast or snack that’s simple to make and easy to customize. With minimal ingredients and a short prep time, they’re ideal for meal prep, busy mornings, or even brunch gatherings. Each cup is built on a slice of savory deli ham that crisps up perfectly in the oven, forming a flavorful base for fluffy eggs and melty cheese. You can enjoy them warm or cold, and the best part? They’re naturally low-carb, gluten-free, and kid-friendly too.
These egg cups offer all the satisfaction of a complete breakfast—eggs, meat, and cheese—in a fun, handheld format. Whether you’re looking for something portable, filling, or even freezer-friendly, this recipe is a go-to for effortless mornings.
Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: Makes 6 egg cups
Cuisine: American / Low-Carb
A full list of ingredients
6 large eggs
1/4 cup (60 ml) milk or cream
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup (50 g) shredded cheese (cheddar, mozzarella, or a mix)
6 slices of deli ham
1/4 cup (15 g) chopped green onions or parsley (optional)
Step-by-step cooking directions
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Preheat your oven to 180°C (350°F). Lightly grease a standard muffin tin or spray with non-stick cooking spray.
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Place one slice of ham into each muffin cup, gently pressing to form a cup shape. It’s okay if the edges fold slightly; they will crisp up beautifully.
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In a mixing bowl, whisk together the eggs, milk (or cream), salt, and black pepper until well combined and slightly frothy.
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Pour the egg mixture evenly into each ham cup, filling about 3/4 of the way full.
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Sprinkle shredded cheese evenly over the top of each cup.
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Optionally, sprinkle with chopped green onions or parsley for a pop of color and fresh flavor.
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Bake in the preheated oven for 18–20 minutes, or until the eggs are set and slightly golden on top.
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Let the egg cups cool in the pan for 3–5 minutes before removing.
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Serve warm, or let them cool completely and refrigerate for meal prep.
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Enjoy on their own or paired with toast, avocado, or fruit.
Nutritional information (per egg cup)
Calories: 120
Fat: 9g
Protein: 10g
Carbohydrates: 1g
Fiber: 0g
Sugar: 0g
Sodium: 350mg
The origins and popularity of the recipe
The idea of egg cups became popular with the rise of high-protein, low-carb diets like keto and paleo. Inspired by traditional breakfast combinations—like ham and eggs, or omelets with cheese—this recipe transforms them into single-serving portions using muffin tins. Their portability and ease made them viral on Pinterest and Instagram, especially among meal preppers and busy families. Now, they’re a staple in healthy breakfast routines across the globe.
Reasons why you’ll love this recipe
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Super easy and fast to make
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Customizable with your favorite cheese or add-ins
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Kid-approved and school-lunch friendly
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Perfect for meal prep or on-the-go breakfasts
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No flour, no gluten, and high in protein
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Delicious hot or cold
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Great for using up leftover deli meat or cheese
Health benefits
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High in protein – With eggs and ham as the main ingredients, these cups support satiety and muscle maintenance.
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Low in carbs – Ideal for those following keto, paleo, or diabetic-friendly diets.
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Nutrient-rich – Eggs provide essential nutrients like B12, choline, and healthy fats.
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Gluten-free – Naturally flourless and suitable for those with gluten sensitivities.
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Portion-controlled – Great for weight-conscious eaters who want a balanced breakfast.
Serving suggestions
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Serve with a side of sliced avocado and cherry tomatoes.
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Pair with a slice of whole grain toast or an English muffin.
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Enjoy with fruit salad and Greek yogurt for a balanced brunch.
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Pack in lunchboxes with veggie sticks and hummus.
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Serve as part of a brunch platter with croissants and fresh juice.
Cooking tips
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Use silicone muffin cups or line your tin with parchment rounds to avoid sticking.
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Whisk the eggs well to make the texture fluffy and light.
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Don’t overfill—leave room for the eggs to puff slightly as they bake.
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Swap the milk for heavy cream for a richer, custard-like texture.
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If your ham slices are thick, you may want to pre-bake them for 3 minutes before adding the eggs.
Variations to try
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Veggie Lover’s: Add chopped bell peppers, spinach, or mushrooms to the egg mix.
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Southwest Style: Use pepper jack cheese and add a dash of taco seasoning or hot sauce.
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Mediterranean: Add sun-dried tomatoes, feta, and chopped olives.
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Herbed Cheese: Mix in a teaspoon of Italian herbs or dill.
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Bacon Swap: Use cooked bacon strips as the base instead of ham.
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Dairy-Free: Omit cheese and use non-dairy milk.
Conclusion
Ham and Cheese Egg Cups are the ultimate grab-and-go breakfast that brings together flavor, nutrition, and convenience in a single bite. They’re a lifesaver for busy mornings and a delight for brunch guests. These protein-packed cups are also fun to customize, making them a staple in any kitchen. Once you try them, you’ll find endless ways to make them your own—and chances are, you’ll be making them again and again.
Frequently Asked Questions
1. Can I freeze egg cups?
Yes! Let them cool completely, then wrap individually or store in a zip-top bag. Freeze for up to 2 months. Reheat in the microwave for 30–60 seconds.
2. Can I make these ahead of time?
Absolutely. They keep well in the fridge for 3–4 days. Just reheat or enjoy cold.
3. What’s the best cheese to use?
Cheddar, mozzarella, gouda, and Swiss all melt well and taste great. Try a mix for extra flavor.
4. Can I use turkey instead of ham?
Yes! Sliced turkey works similarly—just make sure it forms a good base in the muffin tin.
5. How do I keep the eggs from sticking to the pan?
Use a nonstick muffin tin, grease well, or use silicone baking cups for easy removal.
6. Can I use egg whites instead of whole eggs?
Yes, substitute each egg with 3 tablespoons of egg whites. You may need to slightly reduce bake time.
7. Can I add vegetables?
Definitely. Finely diced peppers, spinach, mushrooms, or tomatoes work well—just sauté them first to remove excess moisture.
8. Are these good for toddlers or kids?
Yes! They’re soft, easy to hold, and customizable. Just ensure any add-ins are finely chopped.
9. What can I serve these with for brunch?
Try fruit salad, croissants, hash browns, or mini pancakes for a complete spread.
10. Can I double the recipe?
Yes! Easily double or triple the ingredients. Just use two muffin tins or bake in batches.