Back to list

Low Carb Breakfast: Ham and Cheese Egg Cups Recipe

Name: Low Carb Breakfast: Ham and Cheese Egg Cups Recipe
Total time: 25 min
Yield: 70 g
Ingredients: sliced ham 6 slices; large eggs 6 pieces; shredded cheddar cheese 3 oz; black pepper 0.5 tsp; salt 0.25 tsp; cooking spray 1 tbsp

Ham as the cup, egg and cheese as the filling. Baked in muffin tins for a low carb breakfast you can grab from the fridge all week. Meal prep gold.

Cook 25 min Difficulty EASY 145 kcal

#low carb

Image coming soon

Ingredients

Main ingredients

sliced ham 6 slices
large eggs 6 pieces
shredded cheddar cheese 3 oz

Seasonings/Sauce

black pepper 0.5 tsp
salt 0.25 tsp
cooking spray 1 tbsp

Nutrition summary

Carbohydrates 2 g 6%

Protein 12 g 33%

Fat 9 g 61%

Serving size 70g

Cooking steps

1

Preheat your oven to 375°F and lightly coat the muffin tin with cooking spray for easy release.
2

Press one slice of ham into each of the six muffin cups, gently molding so the ham forms a cup shape.
3

Crack an egg directly into each ham cup, ensuring the yolk remains intact and centered.
4

Sprinkle shredded cheddar cheese evenly over the eggs, followed by salt and black pepper for flavor balance.
5

Bake for 18–22 minutes, checking at 18 minutes and removing when the eggs are just set but still moist for a soft bite; let cool for 5 minutes before removing from the tin.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The sliced ham is the defining feature of these egg cups, serving as both a flavorful and structural base. Ham forms the cup, holding the egg and cheese together, and adds a savory depth.

Q. How do I prevent the egg cups from sticking to the muffin tin?

Use a generous spray of cooking spray in each muffin cup before layering the ham. This forms a nonstick barrier, ensuring the baked cups release easily and keep their shape.

Q. What is the protein-to-carb ratio per serving?

Each serving offers 12g of protein and just 2g of carbohydrates. Protein represents about 33% of the caloric content, while carbs are only 6%, making this recipe distinctly high-protein and low-carb.

Q. How can I avoid overcooking the eggs in this recipe?

Check the oven at the 18-minute mark. The eggs should be just set but still moist; overbaking can cause rubbery texture. Letting the cups rest for a few minutes after baking also helps retain tenderness.

Q. How many calories are in each Ham and Cheese Egg Cup?

Each serving contains approximately 145 kcal, ideal for a low carb breakfast option that keeps calories in check.

Low Carb Breakfast: Ham and Cheese Egg Cups Recipe

AI 영양사 앤디