Baked Eggs in Ham Cups with Cheese

Why This Works for Intermittent Fasting

Breaking a fast with a meal that's heavy on protein and fat — and light on carbs — helps keep blood sugar stable instead of spiking it right after your eating window opens. This recipe is almost entirely protein and fat: eggs and ham for protein, cheddar for fat and flavor, with no bread, filler, or added sugar anywhere in the mix. It's also naturally portioned into individual cups, which makes it easy to eat exactly what keeps you satisfied without overloading a system that's just come off a fast.

Ingredients

• 8 slices deli ham (thin-cut, large enough to line a muffin cup)
• 8 large eggs
• 1/2 cup shredded cheddar cheese
• 2 tbsp double cream (or heavy cream)
• 1/4 tsp black pepper
• 1/4 tsp sea salt
• 1/4 tsp smoked paprika
• 2 tbsp chopped chives or spring onion (for garnish)
• Butter or olive oil, for greasing the tin

Instructions

1. Preheat your oven to 190°C (375°F). Lightly grease a 8-cup muffin tin with butter or olive oil.
2. Press one slice of ham into each muffin cup, pressing it against the sides and bottom so it forms a little cup shape. It's fine if the edges stick up above the tin.
3. Crack one egg directly into each ham cup.
4. Drizzle a few drops of double cream over each egg, then season with sea salt, black pepper, and a light dusting of smoked paprika.
5. Sprinkle shredded cheddar evenly over the tops of all 8 cups.
6. Bake for 12–15 minutes, until the egg whites are fully set and the yolks are cooked to your preference (12 minutes for a soft yolk, 15 for fully set).
7. Let the cups cool in the tin for 2–3 minutes before carefully lifting them out with a spoon or small spatula — the ham will have crisped slightly at the edges.
8. Scatter chopped chives over the top and serve warm, 2 cups per serving.

Nutrition Per Serving (2 ham cups)

Fasting Compatibility

This recipe fits cleanly into any eating window thanks to its near-zero carb count and high protein content, which supports satiety through the next fasting period. It works especially well as the first meal after a 16:8 or 18:6 fast, and its individual-cup format makes it simple to eat just one or two cups if you're easing back into food after a longer fast.

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This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.