| | |

Keto Breakfast Egg Muffin Cups Two Ways (Meal Prep)

Share to...

breakfast egg muffin cups keto 2


The perfect protein-packed breakfast on the go. Whether you are on a low-carb diet or keto diet breakfast egg muffin cups are something all egg-lovers must try in order to appreciate them.

Cheesy Ham cups and Italian Genoa Salami egg cups with creamy Havarti cheese are on the menu today as part of our Keto breakfast and lunch meal prep for the week.

A large component of the Keto lifestyle is creating low-carb high fat recipes that are gluten-free and will satisfy you for longer periods in comparison to their carb cousins.

Don’t get all hung up on the word, “Keto” either as it’s nothing outrageous nor is it some crazy diet. Keto foods and recipes are basically what most people already eat minus the carbohydrates that make you feel poofy.

That means you don’t eat breads, potatoes, rice, oatmeal, cereal or foods in general that are high in carbs which cause people to pack on the weight if they are not in a calorie deficit or burning them off.

Stock your Keto Pantry

In fact, we stock our kitchen keto pantry with all of the essential products so we have options when it comes to meal prep and creating our grocery shopping list. The important part of any recipe is making sure you have the ingredients on hand before you start to cook.

There are however many alternatives for the high-carb foods that we are used which I’ve showcased on this blog since my wife started the Keto Diet just over two years ago.

For instance here are a few of the most popular keto recipes on CBB,

breakfast egg muffin cups keto

As you can see eating Keto doesn’t mean you can’t eat well and fill your belly with foods that are delicious, it’s basically cleaning eating. One of the struggles I have is eating breakfast or even lunch for that matter.

Egg Muffin Cups On the Go

Lately the both of us have been thinking of ways that we can make keto foods for me on the go. I don’t have too much time at work to eat due to the position I’m in so when I do it has to be something quick.

I love eggs and I’ve seen egg muffins before but it was these breakfast egg muffin cups that intrigued me. They have your protein and fats packed into a neat little cup-shaped like a muffin. PERFECT.

Keto Egg Muffin Cups Varieties

Who would have thought to put eggs in cupcake tins?

Lots of people and so did we but there is a simple art to making these keto breakfast egg muffin cups that we’ve experienced and wanted to share it with you.

Essentially what you get is a frittata or crustless quiche in a muffin pan which is portioned perfectly for on the go snacks or lunches.

What are Keto Egg Muffin Cups?

Egg muffin cups are a low-calorie, high fat breakfast or brunch egg cups that you can make in advance as part of your keto meal prep for the week. Part of our weight-loss journey is to make sure we have foods that are prepared in advance so we aren’t reaching for foods that we shouldn’t be.

You will always find a bowl of hard-boiled eggs, guacamole and tuna salad ready to rock and roll in our refrigerator at all times. Accountability is important no matter what food lifestyle you follow.

Hard-boiled eggs once cooked will last up to a week in your refrigerator but they probably won’t last that long because you’ll eat them all up.

Breakfast Egg Muffin Cups (Two Ways)-2 Genoa SalamiBreakfast Egg Muffin Cups (Two Ways)-2 Genoa SalamiFueling your egg fast

If you are on an egg fast diet for a few days and can’t have deli meats you can easily make these Keto breakfast egg muffin cups without the meat.

They are still delicious and easy to bring to work in your lunch to get you through your lunch break for a few days.

Keto Meal Prep

What I do is on Sunday I make a batch of  12 Keto Breakfast Egg Muffin Cups but I mix them up with salami and Havarti, ham and cheddar or whatever cheese we have on hand.

I find the older the cheese the better flavour you will get however using a high quality deli meat with flavour works just as well.

If you visit the deli section of your local grocery store later at night you might even find bags of end pieces or reduced price deli meats at the counter.

That’s a great time to load up and store them in your freezer. You can also buy pre-cooked hams for a great price and slice it as needed or pre-slice it and freeze it.

Sometimes I like to sprinkle on some fennel greens, spring onions or slice a bit of onion for the top to really bring out the flavour.

You can add spices to jazz up the flavours so you don’t feel like you are eating the same keto breakfast egg muffin cups week after week or change up the cheese.

Egg Muffin Cups For Kids

Egg cups for toddlers is another great idea or even to put in your child’s lunch for school. They are simple, fast to eat and little to no mess. You get all the makings of a breakfast sandwich but without the high carbs that can spike your insulin levels.

Unfortunately our little guy is not a fan of eggs like he was when he was a baby but perhaps in the future he will come to love them again and we’ll introduce these breakfast egg muffin cups to him once again.

How to make Keto Breakfast Egg Muffin Cups



For these two recipes I chose Italian Genoa Salami and Old Fashioned Ham, Havarti and Old Cheddar Cheese along with large white free-range eggs.

I also decided to not use those little muffin tins but if that’s all you have then go for it as they will turn out perfect with this recipe.

We have both the large muffin tin and the jumbo muffin tin so I went jumbo all the way with a Wilton Jumbo Muffin Tin for under $10.

The reason for this was so I could build a higher meat basket for the egg to sit in which is my secret to success.

I did spray the muffin tin with a bit of cooking spray so they didn’t stick or you can butter them as well with softened butter or liquid butter.

Keto Breakfast Egg Muffin Cups (Ham and Cheddar, Salami and Havarti)
Recipe Type: Keto
Author: Mr. CBB
Prep time:
Cook time:
Total time:
Serves: 6
These Keto Breakfast Egg Muffin Cups are filled with Italian Genoa Salami, Havarti Cheese or Old Fashioned Ham and Cheddar Cheese. Make them in advance as your Keto meal prep for the week so you have something to snack on or bring to work for lunch.
  • 15 slices Italian Genoa Salami
  • 6 large slices of Old Fashioned Ham (Cut in half)
  • 6 large eggs
  • 1 cup grated Old Cheddar Cheese
  • 1 cup grated or sliced Havarti Cheese
  • Fennel greens (Optional)
  • Pink Himalayan Salt (Optional)
  • Black Pepper (Optional)
  1. Pre-heat your oven to 350 degrees
  2. In a jumbo 6 up muffin tin spray with cooking spray or butter the cups so they don’t stick.
  3. In 3 of the 6 Jumbo Muffin tin cups put 5 slices of the Italian Genoa salami with one being the base of the cup. In the other 3 add 4 of the half slices of ham again creating a base on the bottom for the egg to sit in.
  4. Crack one by one a large egg into each muffin cup so not to break the yolk.
  5. Top with your favourite grated or sliced cheese, spices or greens.
  6. Bake in the oven for 6 minutes or until you like your eggs cooked.

If you choose to go with the medium-large 12 muffin cup tins just double the ingredients above so you have more to go around.

Nutrition: Calories: 367kcal | Carbohydrates: 2g | Protein: 30g | Fat: 25g

Discussion: What would be in your ideal Breakfast Egg Muffin Cups? Leave me a comment below and I’ll respond.

Share to...

Similar Posts

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.