These low carb ham and egg breakfast cups are one of those quiet little kitchen miracles: you whisk together one simple mixture—eggs, heavy cream, shredded cheddar, and black pepper—then pour it right into slices of deli ham nestled in a muffin tray. They bake up into protein-packed, cheesy cups that keep you full much longer than you’d expect from something so easy. This is a very practical, Midwestern-style “use what you have” recipe, perfect for busy mornings, meal prep, or feeding a hungry family before school or work.
Serve these breakfast cups warm with a side of fresh fruit (like berries or orange slices) to balance the richness, or a handful of cherry tomatoes for something savory. They’re also great with a simple green salad if you’re doing brunch, or alongside a small bowl of yogurt for extra staying power. For kids, I like to add a slice of toast or a small whole-grain English muffin on the side, while adults watching carbs can enjoy them just as they are with hot coffee or tea.
Low Carb Ham and Egg Breakfast Cups
Servings: 6 (makes 12 cups)
Ingredients
12 thin slices deli ham (round or large enough to line muffin cups)
8 large eggs
1/2 cup heavy cream
1 cup shredded cheddar cheese
1/2 teaspoon black pepper
1/4 teaspoon salt (optional, depending on how salty your ham is)
Nonstick cooking spray or 1 tablespoon butter (for greasing the pan)
Directions
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tray with nonstick cooking spray or a little butter, making sure to coat the sides so the ham and eggs release easily.
Gently press one slice of deli ham into each muffin cup, letting it form a little “cup” up the sides. The ham may fold or wrinkle a bit and that’s fine—just make sure the bottom is covered so the egg mixture doesn’t leak through.
