Salami Egg Cups

5 from 2 votes
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These salami egg cups are rich in flavors, super easy to make, and great to serve for breakfast. Perfect for meal prep, brunch, or lunch. They’re keto-friendly, gluten-free, high in protein, and crazy delicious.

Keto snacks that are healthy are win-win. You can grab and go and feel good knowing that you are putting something healthy into your body.

plate of egg cups

These salami egg cups are a great everyday breakfast or snack idea. They also make for a great brunch if you’re having company over.

Salami is an ingredient that adds a lot of flavor to a recipe. It’s naturally salty and low carb. It’s a good option if you are looking for high protein food items or follow a keto diet.

Each egg cup has less than 2 grams of carbs and 17 grams of protein. Which makes it perfect for a nice breakfast.

salami cups in muffin tin

Ingredients You’ll Need

Large eggs (6)

Salami slices (24 slices, regular size)

Cheddar (½ cup, shredded)

Paprika powder (1/8 tsp)

Oregano (1/8 tsp)

Salt and black pepper (a pinch)

ingredients for salami egg cups

How to Make Keto Salami Egg Cups

 Step 1. First, preheat your oven to 400F. Then, shred the cheddar cheese by yourself to save money. Store-bought shredded cheese often has additives to prevent the cheese from bulking up.

Step 2. Grease a regular-sized muffin pan. You can do this with olive oil and a silicone brush.

You can also use a non-stick cooking spray. Olive oil, coconut oil, or avocado oil sprays would all work great and still be keto-friendly.

Step 3. Line each muffin section with four slices of thin-sliced salami. Do try to cover all the muffin section. When the salami cooks, they are going to wilt down and create a crispy cup for the egg.

It’s kind of like making your own muffin liner, but this one is edible and delicious!

Step 4. When you are done creating the salami cups, you can add the cheese. Add about one tablespoon of shredded cheese to each of the muffin cups.

Step 5. Carefully crack an egg, one at a time, into each cup. If you are nervous about potentially getting eggshells into the cup, there’s a chef trick for you!

Simply crack each egg into a small ramekin or bowl first. Then, pour into the muffin cups.

Step 6. Sprinkle the eggs with the seasonings. Bake in the 400F oven for about 12 minutes.

Let the salami egg cups cool for a few moments before trying to remove them from the pan. Remove them from the pan and serve.

You can eat them alone or as a meal. Don’t forget to try some of the dipping sauce choices!

steps to make egg cups

How to Store These Breakfast Cups?

You can store them in the refrigerator for an easy grab-and-go snack or breakfast. It’s best to store them flat in an air-tight container like this one. You could even freeze them!

Freezing them would be a great idea if you are eating lunch on the go. That’s because they will be frozen when you leave the house. But, by lunchtime, they will have thawed and ready to enjoy or reheat.

Finally, they can be kept in the freezer for 3-6 months.

plate of egg cups

What Can You Have These Salami Cups With?

So, how can you add them to a meal? You could easily pair them with a green salad or soup for lunch or dinner.

Combine them with some other keto-friendly snacks for another easy meal option. A meal made up of a variety of snacks is a great way to mix up the daily routine.

The salami egg cups are very easy to make. It will just take a short amount of time.

What Sauces Can You Use with These Egg Cups?

A little drizzle of your favorite sauce would make these salami egg cups extra delicious.

You could use hot sauce, low carb sweet chili sauce, sugar-free honey mustard, ranch dressing, or a low-sugar salsa. There are some really great low sugar salsa options here.

Some easy options to make at home would be to try:

  • Combine adobe sauce with keto-friendly mayonnaise for a spicy mayo sauce.
  • Combine keto-friendly mayonnaise with sugar-free ketchup and paprika.
  • Mix together keto-friendly mayonnaise, lemon zest, and crushed garlic for an easy aioli.

More Keto Breakfast Meals You Might Like

Watch Full Instructions

salami egg cups
5 from 2 votes

Salami Egg Cups

By Karo @ AllNutritious
Salami egg cups are yummy, full of flavors, nutrition, and great for keto breakfast. These will keep you in ketosis and nicely surprise you in the morning. It's gluten-free and keto-friendly.
Prep: 8 minutes
Cook: 12 minutes
Total: 20 minutes
Servings: 6 egg cups


  • 6 large eggs
  • 24 slices of salami regular size
  • ½ cup cheddar shredded
  • 1/8 tsp paprika
  • 1/8 tsp oregano
  • A pinch of salt and black pepper


  • Preheat the oven to 400F. Grease the muffin tin with olive oil or spray with cooking spray.
  • Line each muffin cup with 4 salami slices.
  • Now sprinkle in shredded cheddar, divide it equally. It should be around 1 tbsp of shredded cheese per muffin.
  • Crack in an egg into each cup. Sprinkle them with paprika, oregano, salt, and black pepper.
  • Bake for 12 minutes until the eggs are fully cooked. Let them cool down before serving.

Recipe Video


Serving: 1 egg cup | Calories: 260kcal | Carbohydrates: 1.2g | Protein: 17g | Fat: 20g | Saturated Fat: 7.4g | Polyunsaturated Fat: 12.3g | Trans Fat: 0.3g | Cholesterol: 239mg | Sodium: 934mg | Fiber: 0.2g | Sugar: 0.3g

Nutrition information is automatically calculated, so should only be used as an approximation.

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