Prosciutto Egg Cups are a healthy grab-and-go breakfast or snack made with just two keto and Whole30 ingredients, prosciutto and eggs. Follow a few simple steps to make these delicious bites in the oven or air fryer in 20 minute or less.
Up until a few years ago, I had only had prosciutto when it was served on fancy charcuterie boards, which we really only have on special occasions. While prosciutto is certainly special, this deli meat is delightful with more than just cheese and crackers.
Case in point, these adorable prosciutto egg cups. Thin slices of prosciutto get crisped to perfection around a perfectly baked egg.
I ALWAYS stock up on prosciutto whenever I shop at wholesale clubs because I love having these egg cups on hand for busy weekdays and to have as a quick high protein snack. Once you see how incredibly simple this recipe is, you'll also want to start stocking up on prosciutto!
💗 Why You'll Love this Recipe
- Prosciutto egg cups are made with just 2-ingredients in under 20 minutes.
- Diet-friendly. These cups are low carb, keto, paleo and Whole30.
- Great for on-the-go. No time to heat up your breakfast? That's okay. Prosciutto egg cups taste great hot or cold.
- Can be made in the oven or air fryer.
🥓 Ingredients & Equipment
- Eggs - a dozen large to extra-large eggs. The cook times will vary depending on which size you use.
- Prosciutto - is simply salted pork, so finding a Whole30 compliant prosciutto at your local grocery store shouldn't be difficult (most prosciutto is compliant).
- Avocado Oil - keeps the egg cups from sticking to the pan.
- Muffin Tin
- 12 Silicone Liners or paper liners (OPTIONAL)
📖 How To Make Oven Baked Prosciutto Egg Cups
1️⃣ Preheat oven to 375 degrees. While the oven is preheating assemble egg cups.
2️⃣ Grease a 12-cup muffin tin (or silicone liners) with avocado oil (or cooking spray). Press a layer of prosciutto into each divot, making sure the surface of the bottom and sides are covered. Then, crack an egg into each divot.
3️⃣ Bake in preheated oven for 15 minutes or until yolks reach desired doneness. Season with salt and pepper. Enjoy!
🍳 Air Fryer Egg Cups
If you have an air fryer or Ninja Foodi, you can make prosciutto egg cups and achieve the same great tasting results as you would making egg cups in the oven.
1️⃣ Preheat air fryer to 375 degrees and make sure your muffin pan fits in the air fryer basket. If not, you'll need to use silicone baking liners.
2️⃣ Grease muffin pan (or liners) with avocado oil (or cooking spray). Press a layer of prosciutto into each divot, making sure the surface of the bottom and sides are covered. Then, crack an egg into each divot.
3️⃣ Bake in preheated air fryer for 12 to 15 minutes or until egg yolks reaches desired doneness. Remove carefully from air fryer and enjoy.
Do your best to mold the prosciutto to the muffin cup covering all surfaces. This prevents the egg from running through and sticking to the pan. If some egg does leak and stick to the pan, pry the cups out with a butter knife or small spatula.
Take the egg cups out of the oven or air fryer just before they are done to your liking. Let them rest for 5 to 10 minutes, so the residual heat will finish cooking the egg.
Prosciutto cups are great to make ahead because they reheat in the microwave in 30 seconds and in a 375 oven or air fryer for 3 to 5 minutes.
Given how simple this recipe is, it can easily be customized with different meats, cheeses, veggies, etc.
Bacon Egg Cups: To use bacon instead of prosciutto, you'll have to use par-cooked "floppy" bacon. Bacon is thicker then prosciutto so it needs more time to get crispy. If the bacon is partially cooked, it will crisp up and cook at the same rate as the egg.
If you don't like runny eggs, you can scramble the eggs first and then pour the whisked egg into each prosciutto-lined muffin cup.
To make keto prosciutto egg ups with more fat, add a layer of cooked sausage crumbles and shredded cheese to each cup.
Want to add a serving of veggies to your grab-and-go breakast? Add a layer of baby spinach leaves, chopped kale or diced mushroom to each egg cup.
Sprinkle with chives and everything bagel seasoning before serving!
🔁 Storing & Freezing
Storing - Store extra egg cups in an air tight container or resealable bag in the refrigerator. Stored properly, they will last up to 5 days.
Freezing - is not recommended.
More Healthy Breakfast Recipes
Prosciutto is one of the very few deli meats that is almost always Whole30 compliant because the ingredients are simply pork and salt.
You can but you should cook the bacon until it's heated through and undercooked first, let it cool and then use it to assemble the cups. Strips of bacon are thicker than prosciutto so they need more time to get crispy. If the bacon is partially cooked first, it will crisp up and cook at the same rate as the egg.
No. In the spirit of Whole30, muffins are a no go as well as any muffin recreation using compliant ingredients. Prosciutto wrapped around an egg is hardly a muffin, so you can absolutely enjoy these during a round of Whole30.
Prosciutto Egg Cups
- 12 Eggs
- 12 Slices Prosciutto
- 1 tbsp Avocado Oil
- Preheat oven to 375
- Grease a 12 cup muffin pan with avocado oil.
- Fill each muffin cup with prosciutto, making sure to have every surface covered of the cup.
- Crack 1 egg into each muffin cup.
- Bake for 15 minutes or until yolk is cooked to desired consistency.
- Season with black pepper, salt or Everything Bagel Seasoning