When I first started eating carnivore, I thought I’d get bored fast. But little recipes like these ham and egg cups keep things interesting without adding effort.
They’re quick, they don’t need much prep, and they taste good enough that I’ve made them three times in a week without getting sick of them.
If you’ve got eggs, some carnivore-friendly deli meat, and a few minutes, you’re good to go.
Why These Work (And Why I Keep Making Them)
This one’s become a go-to breakfast or snack, especially when I don’t want to deal with pans or cleanup.
STOP BUYING GREENS: This Machine Grows $1000s Worth Automatically
✓ Set It & Forget It: Fully Automated Growing
✓ From Seed to Harvest in Days - No Experience Needed
✓ Grow Premium Microgreens Worth $50/lb Year-Round
Note: This is an affiliate link and we may earn a small commission if you purchase at no additional cost. This helps keep our website free to use.
Protein and fat, no extras
You get everything you need—protein from the eggs and ham, plus healthy fats that actually keep you full. There’s no filler, no guessing.
Done in minutes
You throw them in the air fryer and walk away. They’re usually ready before I finish cleaning up the coffee mess from earlier.
The texture’s actually great
The ham edges crisp up and hold the egg in place. You get that mix of soft and crispy in each bite.
Perfect for prep
I make a full tray of these and stick them in the fridge. They reheat surprisingly well, which saves me on busy mornings.
A Few Tips That Make These Turn Out Better
These are easy, but a couple small adjustments made them way more consistent for me:
Use clean, sugar-free ham
Some ham has sneaky ingredients—look for ones without added sugar or preservatives.
Grease your molds, even just a little
Even if the ham has fat, I swipe a little tallow around the edge so they come out clean every time.
Crack eggs slow and steady
If you like the yolk runny, be careful cracking them in. I’ve broken a few just being in a rush.
Adjust to how you like your yolks
I cook mine for about 8 minutes, but if you like them more firm, just add another minute or two.
Let them sit before pulling them out
Giving them 2–3 minutes to cool helps them firm up and makes them easier to pop out without tearing.
Carnivore-Friendly Variations I Actually Use
I stick to simple most of the time, but now and then I’ll switch things up to avoid burnout.
Cheese, if I’m not strict that day
I add a little shredded cheddar or gouda inside the cup before the egg goes in. Melts perfectly, adds richness.
Spices, nothing crazy
A light sprinkle of smoked paprika or cayenne gives the egg a bit of depth without messing with the carnivore base.
Swap the ham out
I’ve used pancetta, turkey slices, even prosciutto. Just make sure they’re firm enough to hold shape in the air fryer.
Bacon instead of ham
Takes a little longer to get crispy, but bacon-wrapped egg cups are worth the extra step.
How I Store and Reheat These
They hold up well in the fridge and even the freezer if you’re planning ahead.
Fridge storage
I keep them in a sealed glass container. They’re still good 3–4 days later.
Reheat in the air fryer
350°F for 2–3 minutes brings the edges back to life. Microwave works too (30 seconds), but they’re not as crispy.
Freeze for longer
If I make a double batch, I wrap each one in plastic and store them in a freezer-safe bag. When I need them, I just thaw overnight and toss in the air fryer.
What to Pair These With (If You Want a Bigger Meal)
Sometimes two of these are enough. Other days, I add more depending on how hungry I am or if I’m eating once that day.
- Bacon or sausage – quick sides that cook in the air fryer too
- Steak strips – great if you want more protein in the morning
- Bone broth – I sip this while everything’s cooking
- A bit of cheese – something creamy on the side rounds it out if you include dairy
A Meal That’s Easy to Stick With
There’s nothing fancy here, but that’s kind of the point. These ham and egg cups are quick, they’re satisfying, and they keep me on track without extra thinking.
I can prep them in batches, change up the flavor when I feel like it, and know I’m getting something solid every time.
If you’re following carnivore and want something that works for breakfast, meal prep, or even a midday snack—this one’s definitely worth keeping in your regular rotation.
Easy Ham & Egg Cups Air Fryer Recipe
Equipment
- 3 to 6-quart air fryer
Ingredients
- 4 large eggs
- 4 slices of ham sugar-free, carnivore-friendly
- 2 tbsp clarified butter or tallow for greasing
- Salt to taste
Instructions
- Preheat the air fryer to 375°F.
- Prepare the ham cups: Grease 4 small ramekins or silicone muffin molds with clarified butter or tallow. Line each mold with a slice of ham, pressing it gently to form a cup shape.
- Crack the eggs: Crack one egg into each ham cup, being careful not to break the yolk. Lightly season the eggs with a pinch of salt.
- Cook in the air fryer: Place the ham and egg cups in the air fryer basket and cook for 8-10 minutes, or until the egg whites are set and the yolks are cooked to your preferred doneness.
- Serve: Remove the ham and egg cups from the molds and serve hot.
Notes
Variations (Flexible Carnivore Diet)
- Cheesy Ham and Egg Cups: Add shredded cheese on top of the eggs before cooking for a cheesy version.
- Spicy Ham and Egg Cups: Sprinkle a pinch of cayenne pepper or paprika over the eggs for a spicier dish.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.