Keto Ham and Cheese Egg Cups: A Delicious Low-Carb Breakfast

Introduction

When it comes to maintaining a ketogenic lifestyle, starting your day with a nutritious, low-carb breakfast is essential. Our Keto Ham and Cheese Egg Cups are the perfect solution for a savory, satisfying meal that is both easy to prepare and rich in flavor. These egg cups are packed with protein, healthy fats, and are virtually free of carbs, making them an ideal choice for anyone following a keto diet.

In this detailed recipe, we will guide you through the process of creating these delicious egg cups with a step-by-step approach. From ingredient measurements to precise cooking instructions, you’ll have everything you need to make a perfect batch of Keto Ham and Cheese Egg Cups. Additionally, we will provide nutritional information, Weight Watchers SmartPoints, and useful tips to ensure your breakfast preparation is both efficient and successful.

Ingredients

For the Egg Cups:

  • 6 large eggs: The base of the egg cups, providing essential protein and fat.
  • 1 cup diced ham: Choose a high-quality, low-carb ham or deli meat. Ensure it is free from added sugars or carbs.
  • 1 cup shredded cheddar cheese: Adds a rich, cheesy flavor and helps bind the ingredients together.
  • 1/2 cup heavy cream: Provides a creamy texture and helps to fluff up the egg mixture.
  • 1/4 cup finely chopped green onions: Adds a subtle onion flavor and a pop of color.
  • 1/4 cup diced bell peppers: Optional, for added flavor and crunch.
  • 1/2 tsp garlic powder: For a hint of garlic flavor.
  • 1/2 tsp onion powder: Complements the flavor of the ham and cheese.
  • Salt and pepper: To taste.

For Greasing:

  • Non-stick cooking spray: Alternatively, you can use a small amount of butter or oil to grease the muffin tin.

Equipment Needed

  • 12-cup muffin tin
  • Mixing bowl
  • Whisk
  • Measuring cups and spoons
  • Non-stick cooking spray or butter
  • Oven

Instructions

Step 1: Prepare Your Ingredients

  1. Preheat the Oven: Set your oven to 375°F (190°C). This ensures the oven is at the right temperature for baking the egg cups.
  2. Prepare the Muffin Tin: Lightly grease the muffin tin with non-stick cooking spray or a small amount of butter. This step is crucial to prevent the egg cups from sticking.
  3. Dice the Ham: Cut the ham into small, bite-sized pieces. If using pre-cooked ham, ensure it is free from added sugars or preservatives.
  4. Shred the Cheese: Grate the cheddar cheese yourself if possible, as pre-shredded cheese often contains anti-caking agents that can affect texture.

Step 2: Mix the Egg Base

  1. Crack the Eggs: In a large mixing bowl, crack 6 large eggs.
  2. Add Heavy Cream: Pour in 1/2 cup of heavy cream. The cream will make the egg mixture more fluffy and rich.
  3. Season the Mixture: Add 1/2 teaspoon of garlic powder, 1/2 teaspoon of onion powder, and salt and pepper to taste. Whisk the mixture until all ingredients are well combined.
  4. Incorporate Ham and Cheese: Stir in 1 cup of diced ham and 1 cup of shredded cheddar cheese. For added flavor, you can also mix in 1/4 cup of finely chopped green onions and 1/4 cup of diced bell peppers if using.

Step 3: Fill the Muffin Tin

  1. Distribute the Mixture: Evenly distribute the egg mixture into the prepared muffin tin, filling each cup about 3/4 full. This allows room for the egg cups to rise as they bake.
  2. Smooth the Top: Use the back of a spoon to smooth the top of each egg cup and ensure even cooking.

Step 4: Bake the Egg Cups

  1. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes. The egg cups are done when they are set in the center and lightly golden on top.
  2. Cool Slightly: Allow the egg cups to cool in the muffin tin for about 5 minutes before removing them. This helps them hold their shape and makes them easier to remove.
  3. Remove from Tin: Carefully use a spoon or a small offset spatula to lift the egg cups out of the muffin tin. Place them on a wire rack to cool slightly before serving.

Step 5: Store and Reheat

  1. Store: If you have leftovers, store the egg cups in an airtight container in the refrigerator for up to 5 days.
  2. Reheat: To reheat, microwave the egg cups for about 30-60 seconds, or until warmed through. They can also be reheated in a toaster oven for a crispier texture.

Nutritional Information (per egg cup, based on a yield of 12 egg cups)

  • Calories: 150 kcal
  • Fat: 12 g
  • Carbohydrates: 2 g
  • Fiber: 0 g
  • Net Carbs: 2 g
  • Protein: 10 g

Weight Watchers (WW) SmartPoints

  • WW Blue: 3 SmartPoints per egg cup
  • WW Green: 3 SmartPoints per egg cup
  • WW Purple: 3 SmartPoints per egg cup

Note: SmartPoints can vary based on specific ingredient brands used.

Tips for Perfect Egg Cups

  1. Use Fresh Ingredients: Opt for fresh, high-quality ingredients for the best flavor and texture. Freshly grated cheese and high-quality ham make a significant difference.
  2. Customize Your Add-ins: Feel free to customize your egg cups with other keto-friendly ingredients such as spinach, mushrooms, or different types of cheese.
  3. Avoid Overfilling: Be cautious not to overfill the muffin tin. The egg mixture will expand as it cooks, so leave some space at the top.
  4. Check for Doneness: Every oven is different. Start checking the egg cups a few minutes before the suggested baking time to avoid overcooking.
  5. Meal Prep Friendly: These egg cups are perfect for meal prepping. Make a batch at the beginning of the week for easy, grab-and-go breakfasts.
  6. Serving Suggestions: Serve these egg cups with a side of avocado slices or a small green salad for a complete meal.
  7. Freeze for Later: You can also freeze these egg cups for up to 3 months. Wrap each egg cup individually in plastic wrap or foil and place them in a freezer bag. Reheat from frozen in the microwave or oven.

Conclusion

Keto Ham and Cheese Egg Cups are an excellent choice for a quick, nutritious, and low-carb breakfast. This detailed recipe ensures you have all the information needed to prepare these delicious egg cups with ease. With a perfect balance of ham, cheese, and spices, these egg cups offer a satisfying and versatile meal that fits seamlessly into a ketogenic diet.

Enjoy the convenience of a make-ahead breakfast that keeps you on track with your dietary goals. With this comprehensive guide, you’ll be able to create delicious, fluffy egg cups that are sure to become a breakfast staple.