Delicious ham and cheese egg cups freshly baked in a muffin tin. Each cup is made with a slice of ham, shredded cheese, and a whole egg, seasoned to perfection. The final dish is golden, crispy on the edges, and garnished with fresh herbs, ready to be served as a healthy, low-carb, and high-protein breakfast option. Perfect for meal prep, keto diets, and diabetes-friendly eating.

Easy & Delicious Ham and Cheese Egg Cups – Perfect Low-Carb Breakfast

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Looking for a quick, protein-packed breakfast that’s perfect for meal prep? These ham and cheese egg cups are a great low-carb, high-protein option that’s both delicious and easy to make. Perfect for keto diets, diabetes-friendly meals, and healthy eating plans, these cups are ready in just minutes.

Why You’ll Love This Recipe

✔ Low-Carb & Keto-Friendly – No bread, just protein and healthy fats.
✔ Meal Prep Friendly – Make a batch and store for quick meals.
✔ Diabetes-Friendly – Helps keep blood sugar stable.
✔ Budget-Friendly – Simple ingredients with maximum flavor.

Ingredients

  • 6 large eggs
  • 1/4 cup milk or cream (optional for fluffier texture)
  • 6 slices of deli ham
  • 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Fresh herbs for garnish (parsley, chives, or dill)

Instructions

  1. Preheat oven to 375°F (190°C). Grease a muffin tin.
  2. Line each muffin cup with a slice of ham to create a cup shape.
  3. Add shredded cheese to each ham cup.
  4. Crack an egg into each cup. If you prefer scrambled eggs, whisk them with milk before pouring.
  5. Season with salt and black pepper.
  6. Bake for 12-15 minutes or until eggs are set to your preference.
  7. Garnish with fresh herbs and serve warm.

Storage & Meal Prep Tips

  • Refrigeration: Store in an airtight container for up to 4 days.
  • Freezing: Wrap in foil and freeze for up to 2 months.
  • Reheating: Microwave for 30 seconds or bake at 350°F for 5 minutes.

Health Benefits

These egg cups are perfect for:
✅ Weight loss – Low in carbs, high in protein to keep you full.
✅ Diabetes management – Balanced nutrients without sugar spikes.
✅ Heart health – Swap regular bacon for turkey or lean ham.

Variations & Customizations

  • Add bell peppers or spinach for extra vitamins.
  • Use turkey or chicken slices instead of ham.
  • Sprinkle paprika or chili flakes for a spicy kick.

Final Thoughts

These ham and cheese egg cups are not just delicious, but also perfect for busy mornings. Whether you’re following a keto diet, diabetic-friendly meal plan, or just looking for a quick breakfast, this recipe is a winner.

Would you try this recipe? Let us know in the comments!

Share this recipe with friends who love healthy, easy meals and help them start their day right!

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