Free Ham and Tomato Egg Cups Recipe

These Ham and Tomato Egg Cups are a quick and easy low carb breakfast. They take only 5 minutes to prepare and deliver abundant flavor and nutrition to help you power through your morning! They’re also a great pre- or post workout snack as they’re packed with protein for building lean muscle.


  • 6 slices of deli ham or turkey
  • 6 eggs
  • 1 Roma tomato, thinly sliced
  • salt and pepper, to taste
  • nonstick cooking spray


  • fresh herbs of choice


  1. Preheat your oven to 400° F and spray a muffin or cupcake pan with nonstick cooking spray.
  2. Fit a slice of deli meat into each muffin cup.
  3. Carefully crack an egg into each slice of ham/turkey. Place a slice of tomato on top and sprinkle with salt and pepper.
  4. Bake in the oven for about 10-15 minutes, or until the egg is cooked to your preference.
  5. Garnish with any fresh herbs you like, and serve.


  • If you’re not averse to dairy, try sprinkling a little shredded cheese on top before baking.
  • One serving is 3 egg cups.

Cook Time: 20 minutes

Servings: 2

Macros: Fat: 20.5g | Protein: 37g | Net Carbs: 3.5g | Fiber: 0.5g | Sugar Alcohols: 0g | Calories: 363