recipe developer . podcast co-host . cookbook author . photographer . mental health warrior . online educator


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gluten-free . grain-free . sugar-free

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Keto Cookbooks



The KETO Ice Cream Scoop Cookbook
Recipe Index: Find the recipe you need here
Creamed Chicken and Cabbage Casserole
Orange Thyme Sheet Pan Pork Chops (+ VIDEO!)
Chicken and Avocado Salad
Egg Foo Yung
Chocolate Orange Truffles
Cappuccino Mousse (+ VIDEO!)
Things I Love + Discounts For You
Cheesy Biscuits (+ VIDEO!)

Copyright © Carrie Brown 2010-2020, unless otherwise stated. All rights reserved.

Ham, Leek and Feta Egg Cups

Egg Muffins are nothing new and extraordinary. But they are still awesome. Especially when you try out some new flavor combinations.  Part of being a Kitchen Rockstar is flexing those taste buds to include new ingredients you haven’t tried before.  Because keto and low carb can *seem* restrictive when you first start, but boy howdy there’s an avalanche of awesome out there if you’re willing to step out of your normal circle of go-to dishes and embrace some new ones. Keto need never become boring! Case in point: Ham, Leek and Feta Egg Cups.

Ham Leek and Feta Egg Cups | Carrie Brown

The trick, though, is learning what goes with what, what ingredients and flavors are good together and which are…not so much. And that’s where I come in! Because you’ve had egg muffin thingys before, but I doubt you’ve had this combination of textures and flavors. You might not even have had some of the constituent parts. These Ham, Leek and Feta Egg Cups may well introduce you to some new favorite flavors. And that’s a really good thing!

Ham Leek and Feta Egg Cups | Carrie Brown

Or maybe, you’ve had the constituent parts on their own and not been too enamored.  One of the things that is magical about food is that when you put things with other things it can completely change them. So don’t be shy if you’ve tried feta cheese before and didn’t care for it. Try it in this combination, and see if becomes delicious. And I should warn you that these Ham, Leek and Feta Egg Cups are rapidly becoming a fan favorite.

Ham Leek and Feta Egg Cups | Carrie Brown

These are fantastic for grab-and-go option, awesomely transportable, and you can eat them hot or cold.  Plus, if you are in a household that isn’t 100% KETO, are entertaining friends, or heading to a potluck, no one will bat an eye or think these are some weird diet food. They’ll just think they’re awesome. And they’ll think you’re a Rockstar in the kitchen.


Ham, Leek, and Feta Egg Cups

Author: Carrie Brown | Prep time:  10 mins   |   Cook time:  30 mins  |   Total time: 40 mins  |  Serves: 12

What You Need

  • 1 TBSP avocado oil or coconut oil
  • 6 oz. / 170g leeks, finely sliced
  • 6 oz. / 170g ham, sliced or chopped
  • 4 oz. / 110g feta cheese, cut into small cubes *see notes*
  • 9 eggs
  • 2 TBSP heavy cream
  • 1 TBSP fresh rosemary, finely chopped
  • Ground black pepper

What You Do

  1. Spray 12 silicone muffin cups or a muffin tin with coconut oil or avocado oil.
  2. Heat the avocado or coconut oil in a pan and sauté the leeks and ham together over low heat until the leeks are soft – about 10 minutes.
  3. Divide the leek and ham mixture evenly between the 12 muffin cups.
  4. Divide the feta evenly between the 12 muffin cups.
  5. In a large jug whisk the eggs, cream, fresh rosemary, and pepper well until completely mixed.
  6. Carefully pour the egg mixture equally into the muffin cups over the leeks, ham and feta.
  7. Bake in the center of the oven at 375F / 190C for 30 minutes until well risen and golden brown.
  8. Can be eaten hot or cold. Store in an airtight container in the ‘fridge.

Top Recipe Tips

  • DAIRY-FREE: use thick coconut milk instead of cream, and omit the feta.
  • When buying feta, buy a block and cut it yourself, since crumbled feta typically has a starch added to it to stop it from sticking.
  • I really recommend using fresh rosemary, but if you cannot get it or do not grow it, use 1/3 rd TBSP dried rosemary instead.

Helpful Cooking and Recipe Links

Podcast Episodes and You Tube Videos


  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • You can swap the feta with any other soft cheese, just know that the flavor will be different.
Ham Leek and Feta Egg Cups | Carrie Brown
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  • BethThese smell delicious and tasty even better. ReplyCancel