Ham and egg breakfast cups are a high-protein, low-carb breakfast made by layering deli ham, eggs, and cheese in a muffin tin, then baking until set. They're ideal for quick weekday breakfasts or make-ahead meal prep.
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Preheat your oven to 400°F (200°C).
Press one slice of ham into each cup of a 6-cup muffin tin, forming a cup shape.
Carefully crack one egg into each ham cup.
Top each egg with a sprinkle of shredded cheese and your favorite seasonings, like black pepper and red pepper flakes.
Bake for 15 minutes, or until the egg whites are set and the yolks are cooked to your liking.
Remove from the oven, let cool for a minute, then garnish with fresh parsley and serve.
Store cooled breakfast cups in an airtight container in the refrigerator for 3–4 days. Reheat at 350°F for 5 minutes or microwave for 30–45 seconds until warm.
muffin tin · muffin liners (optional)
Yes. Prepare, refrigerate unbaked for up to 24 hours, then bake. Or bake fully, cool, and store in an airtight container for 3–4 days; reheat at 350°F for 5 minutes.
Bake until the egg whites are set and the yolks are cooked to your preference (12–15 minutes for fully cooked). The edges will pull slightly from the muffin tin.
Yes. Cooked bacon, sausage, or turkey deli meat work well. Use the same quantity and chop or crumble as needed.
Cheddar, Gruyère, or Monterey Jack are good alternatives. Use any melting cheese you prefer.
This recipe makes 6 breakfast cups (one per muffin cup), serving 1–2 people depending on appetite.
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