Keto Ham & Eggs Breakfast Cups are delicious and flavorful without adding more carbs. They are easy to prepare for quick meal prep. It gives a delicious taste. Protein and good fats are combined in each cup. The ham, eggs, and cheese balance each other perfectly. You can use the ingredients to match whatever you have in the fridge. These Keto Ham & Eggs Breakfast Cups also pack effortlessly. You can bake the recipe on Sunday, keep it for the week, and use it whenever you need a quick breakfast or snack. We store these cups for almost 50-60 days in the freezer. Egg Breakfast Cups are strong but not heavy. It provides a good choice for anyone looking to maintain carbs low-carb diet while keeping something warm and handmade.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Diet: Gluten Free, Low Carb, Keto
- Course: Breakfast
- No. of Calories: 140 kcal
- Cuisine: American
- Cook time: 15 to 18 minutes
- Single portion size: 1 breakfast cup
- Prep time: 10 minutes
- Cooking mode: Oven-baked
- Total servings: 12 cups
- Difficulty level: Easy
- Total time: 25 to 28 minutes
TOOLS:
- Whisk
- Measuring spoons or cups
- Standard muffin pan
- Silicone liners or spray (nonstick)
- Bowl
INGREDIENTS:
- Salt
- 10 big eggs
- 1/4 tsp of onion powder
- Green onions or chives, 2 tbsp.
- 1/4 cup of heavy cream
- 12 slices of deli ham
- Pepper
- 1/4 tsp of garlic powder
- One cup of cheddar cheese, shredded
INGREDIENT NOTES:
GREEN ONIONS & CHIVES:
- We use chives or green onions to provide freshness. You can substitute diced bell peppers or spinach to maintain the meal keto while adding more fiber and color.
EGGS:
- The use of big eggs is preferable for uniformity. If you want the cups to be a bit thinner, you can swap two eggs with a half cup of liquid egg whites, because eggs are naturally lower in carbs, and both options remain keto-friendly.
CHEDDAR CHEESE:
- Cheddar cheese melts perfectly and has a strong flavor. You may substitute mozzarella, pepper jack, or Swiss cheese without changing the carb amount. All normal hard cheeses are keto-friendly and include more fat and protein.
DELI HAM:
- We use this ham to make quick muffin cups. Slice it thinly. Choose ham with no added sweeteners. For a different flavor, try turkey slices or thin-cut roast beef, both of which are low-carb.
HEAVY CREAM:
- Heavy cream gives depth and keeps eggs tender. If you are looking for an easier option, use unsweetened almond milk, which still has very few carbs. Coconut cream also works and provides a subtle sweetness.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Set the oven temperature to 375°F.
- Put silicone liners in your muffin tin or lightly oil it.
- To create a tiny bowl shape, place one slice of ham into each muffin cup.
- Beat together the onion powder, heavy cream, salt, garlic powder, eggs, and pepper.
- Equally distribute the mixture across the ham cups.
- Top each filled cup with grated cheese.
- The eggs should be set after fifteen to eighteen minutes of baking.
- Before taking them out of the pan, allow them to chill for a minute.
- If you want more taste, add green onions or chives on top.
TIPS:
- You can make two servings, then freeze one-half for easy breakfasts at a later time.
- The eggs may become rubbery if they are baked for a long time.
- For added taste, add cooked bacon, spinach, or mushrooms.
- If you want to prevent moisture buildup, leave them to chill completely before keeping.
- You can use silicone liners to prevent sticking.
SERVING SUGGESTIONS:
SNACK PAIRINGS:
- Pickle Bites
- Cheese Crisps
- Egg Salad Cups
BREAKFAST PAIRINGS:
- Garlic Spinach Sauté
- Avocado Mash
- Cauliflower Hash Browns
LUNCH PAIRINGS:
- Loaded Broccoli
- Creamy Zucchini Soup
- Cucumber Dill
DINNER PAIRINGS:
- Baked Parmesan Zucchini
- Cheesy Cauliflower Bake
- Garlic Butter Chicken Skillet
STORAGE INFORMATION:
After cooling, keep these cups in a closed vessel. They store nicely and heat rapidly in the oven.
REFRIGERATION:
- Put it in the refrigerator for five days. Heat each cup again for a half second in the microwave.
FREEZING:
- Store for 50-60 days. Cover every cup separately, then place it in a freezer-friendly bag. Defrost it for a whole night to remove the ice and heat it in the oven at 300°F for five to ten minutes.
FAQs:
How to avoid the cup sticking to the pan?
- If you want to prevent sticking, gently mist the muffin pan or use silicone liners.
Are these useful for preparing meals?
- They are perfect for weekly meal preparation because they store well in the freezer and warm up properly.
Will I include veggies?
- Yes, you can cook with little-moisture veggies first, such as bell peppers, spinach, or zucchini.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Sodium: 540 mg
One single portion: 1 cup
Fats: 9 g
Net carbs: 1 g
Proteins: 14 g
Sugar: 1 g
No. of calories: 140 kcal
Fiber: 0 g
Total carbs: 1 g