Pour this 1 whisked mixture into slices of deli ham into a muffin tray for a low carb breakfast that keeps you full longer than expected

 Low Carb Ham & Egg Breakfast Cups

Makes 12 cups (serves 4–6)

Ingredients

• 12 thin slices deli ham (round, large enough to line muffin cups)

• 8 large eggs

• ½ cup heavy cream

• 1 cup shredded cheddar cheese

• ½ teaspoon black pepper

• ¼ teaspoon salt (optional—adjust based on ham’s saltiness)

• Nonstick cooking spray or 1 tablespoon butter, for greasing

Directions

1. Preheat & prep the pan – Preheat oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or butter, making sure to coat the sides.

2. Line with ham – Press one slice of ham into each muffin cup, forming a “cup” up the sides. The ham can wrinkle or fold; just ensure the bottom is fully covered to prevent leaking.

3. Mix the filling – In a medium bowl, whisk together the eggs, heavy cream, shredded cheddar, black pepper, and salt (if using) until well combined and the cheese is evenly distributed.

4. Fill the cups – Place the muffin tin on a baking sheet for easy handling. Pour the egg mixture into each ham-lined cup, filling about ¾ full. If cheese clumps, gently nudge it so each cup gets some.

5. Bake – Bake for 15–18 minutes, until the egg mixture is set in the center and the tops are slightly puffed and lightly golden. Ham edges may crisp up a bit.

6. Cool & serve – Let the cups cool in the pan for about 5 minutes to firm up. Run a small knife or spatula around the edges if needed, then lift them out. Serve warm or cool completely before storing.

Storage & Reheating

• Refrigerate in an airtight container for up to 4 days.

• Reheat in the microwave for 20–30 seconds per cup.

Variations & Tips

• For kids or picky eaters – Reduce the pepper, add a pinch of garlic powder, or sprinkle a little extra cheese on top before baking.

• Add vegetables – Stir finely chopped bell pepper, spinach, or mushrooms into the egg mixture.

• Swap cheeses – Try mozzarella, Colby Jack, or pepper jack for a different flavor.

• Watch the salt – If your ham is very salty, skip the added salt and go easy on salty mix-ins.

• Meal prep friendly – Double the batch and freeze cooled cups for quick grab-and-go breakfasts.

• Stretch the meal – Serve with fresh fruit, cherry tomatoes, toast, or a simple salad to round out the plate.