Prosciutto-wrapped eggs baked in muffin tin

Why This Works for Intermittent Fasting

Prosciutto egg cups deliver a powerful hit of protein and fat with virtually zero carbohydrates, making them ideal for breaking a fast without spiking insulin. The combination of cured pork and whole eggs keeps you full for hours, easily carrying you through a 16:8 or 18:6 eating window on just one or two meals.

Ingredients

• 6 slices prosciutto (about 90g)
• 6 large eggs
• 2 tbsp heavy cream
• 30g (¼ cup) grated parmesan
• ½ tsp sea salt
• ¼ tsp black pepper
• 1 tbsp butter (for greasing)
• 1 tbsp fresh chives or thyme, finely chopped

Instructions

1. Preheat oven to 200°C (400°F). Grease a 6-cup muffin tin generously with butter.
2. Drape one slice of prosciutto into each muffin cup, pressing it into the base and up the sides to form a cup. Let the edges fold naturally — they will crisp as they bake.
3. Crack one egg into the centre of each prosciutto cup.
4. Spoon half a teaspoon of heavy cream over each egg.
5. Sprinkle evenly with grated parmesan, sea salt, and black pepper.
6. Bake for 12–15 minutes, until the egg whites are fully set and the prosciutto is golden and slightly crispy at the edges. For a runny yolk, check at 12 minutes.
7. Run a knife around the edge of each cup to release, then lift out with a spoon.
8. Garnish with fresh chives or thyme and serve immediately.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD. These egg cups are an ideal first meal after a 16-hour fast — high protein and fat deliver stable blood sugar and lasting satiety, with no insulin spike to cut short the metabolic benefits of your fasting window.

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