Keto Egg and Ham Muffins are a flavorful dish. This meal features a high-fat content, which keeps us from feeling hungry throughout the day. It is good for a light meal or a snack while being low-carb. This cuisine requires only a few simple ingredients, which are readily available in shops and even the pantry. Each cup is made of thin slices of ham that form a natural shell, containing a softly baked egg and a small amount of cheese. One serving of these muffins has two grams of net carbs. This recipe cooks in only twenty-five minutes. We store these wrapped cups individually in the freezer for a month. This recipe is ideal for a keto diet with the protein-packed eggs. Keto Egg and Ham Muffins bake only one time, and you can serve this dish with low-carb veggies and different types of veggies.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Diet: Keto
- Cuisine: American
- No. of calories: 180 kcal
- Course: Breakfast
- Time for prep: 10 minutes
- Cooking time: 15 minutes
- Total time: 25 minutes
- One single portion: 1 egg cup
- Yield in total: 6 cups
- Cooking mode: Oven-baked
- Difficulty level: Easy
TOOLS:
- Oven
- Small bowl
- Muffin pan
- Measuring spoons
- Silicone brush or spray
- Fork or whisk
INGREDIENTS:
- Salt
- 1/2 cup of cheddar cheese, shredded
- Parsley or chopped chives
- 6 big eggs
- 1/4 tsp of garlic powder
- 2 tbsps of heavy cream
- Black pepper
- 6 slices of ham, thin
INGREDIENT NOTES AND THEIR KETO SUBSTITUTION:
CHEDDAR CHEESE:
- This cheese provides fat and richness. Keto cheese options include Swiss, mozzarella, and pepper jack.
HAM:
- If able, choose ham that is free of sugar and nitrates. Many deli hams have extra sugar, so carefully read the instructions. You can utilize turkey ham as a leaner choice while remaining keto.
HEAVY CREAM:
- The heavy cream maintains the eggs’ tenderness and creaminess. You can use keto almond milk instead, although the texture will be rather less creamy.
EGG:
- This is a keto food item that adds protein and structure. You may use organic or naturally raised eggs, which gives more flavorful and nutritious taste.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Warm the empty oven to 357 degrees Fahrenheit (190°C).
- Slightly coat the muffin pan with a little amount of oil.
- To form a bowl, press one piece of ham into every single muffin cup.
- Equally add cheese into all muffin cups.
- Stir the egg with salt, garlic powder, pepper, and cream in a bowl.
- Slowly fill up every cup with the mixture of egg.
- Bake til the eggs set properly, for about fifteen minutes.
- Put it away from the oven and place it aside for a minute.
- Before serving, sprinkle some parsley or chives.
TIPS:
- To prevent ham from getting moist, use cheese at the beginning.
- Before serving, leave the cups to chill gently.
- Garnish this dish with keto veggies such as spinach.
- To retain the tender eggs, don’t bake this dish for a long time.
SERVING SUGGESTIONS:
MEAL PREP COMBOS:
- Bacon and Cheese Cups
- Egg Muffins
KETO BREAKFAST SIDES:
- Breakfast Sausage
- Avocado Slices
LIGHT KETO PAIRINGS:
- Tomato Basil Salad
- Cucumber Salad
LOW-CARB BRUNCH PLATES:
- Zucchini Fritters
- Hashbrown Muffins
STORAGE INFORMATION:
REFRIGERATION:
- Place it in a closed dish for up to three days.
FREEZING:
- Store the covered cups separately for 20-30 days.
FAQs:
Could we make this for a meal prep?
- Yes, you can prepare it as a quick meal because it remains firm and warms up properly.
How can I avoid sticking?
- You have to use grease or silicone muffin liners; they work perfectly to prevent it from sticking.
Will I prepare them without using milk?
- Yes, you can omit the cream and cheese or swap them with coconut cream.
May I use veggies?
- Sure, use bell peppers, spinach, or mushrooms; they all work well.
NUTRITIONAL FACTS:
Sugar: 1 g
Fiber: 0 g
Fats: 13 g
No. of calories: 180 kcal
Proteins: 14 g
Sodium: 480 mg
Net carbs: 2 g
One single portion: 1 egg cup
Total carbs: 2 g