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

Introduction

Keto Ham and Cheese Egg Cups are a delightful and convenient breakfast option for those following a ketogenic diet. These savory egg cups are packed with protein and healthy fats, making them a perfect way to start your day. They are incredibly easy to make and can be prepared in advance, allowing you to enjoy a quick and nutritious breakfast even on the busiest mornings. With the combination of ham, cheese, and eggs, these cups are both satisfying and delicious.

Ingredients

For the Egg Cups

  • 12 slices of deli ham
  • 10 large eggs
  • 1/2 cup heavy cream
  • 1 cup shredded cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped green onions
  • Salt and pepper to taste
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Optional Toppings

  • Chopped fresh parsley
  • Chopped chives
  • Sliced avocado

Instructions

1. Preheat the Oven

  • Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin lightly with cooking spray or butter.

2. Prepare the Ham Cups

  • Line each muffin cup with a slice of deli ham, pressing it into the bottom and up the sides to form a cup shape.

3. Whisk the Eggs

  • In a large mixing bowl, whisk together the eggs and heavy cream until well combined. Add the shredded cheddar cheese, grated Parmesan cheese, chopped green onions, salt, pepper, garlic powder, and onion powder. Mix until all ingredients are evenly distributed.

4. Fill the Muffin Tin

  • Pour the egg mixture evenly into each ham-lined muffin cup, filling them about three-quarters full.

5. Bake the Egg Cups

  • Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg cups are set and the tops are golden brown.

6. Cool and Serve

  • Allow the egg cups to cool in the muffin tin for a few minutes before removing them. Serve warm, garnished with chopped fresh parsley, chives, or sliced avocado if desired.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Nutrition Information (Per Serving)

  • Calories: 130
  • Total Fat: 10g
  • Saturated Fat: 4g
  • Cholesterol: 155mg
  • Sodium: 310mg
  • Total Carbohydrates: 1g
  • Dietary Fiber: 0g
  • Sugars: 0g
  • Protein: 10g

Benefits of Keto Ham and Cheese Egg Cups

1. High in Protein

These egg cups are an excellent source of protein, with each serving providing approximately 10 grams. Protein is essential for muscle maintenance, repair, and overall health. It also helps keep you feeling full and satisfied, reducing the likelihood of overeating later in the day.

Introduction

Keto Ham and Cheese Egg Cups are a delightful and convenient breakfast option for those following a ketogenic diet. These savory egg cups are packed with protein and healthy fats, making them a perfect way to start your day. They are incredibly easy to make and can be prepared in advance, allowing you to enjoy a quick and nutritious breakfast even on the busiest mornings. With the combination of ham, cheese, and eggs, these cups are both satisfying and delicious.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Ingredients

For the Egg Cups

  • 12 slices of deli ham
  • 10 large eggs
  • 1/2 cup heavy cream
  • 1 cup shredded cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped green onions
  • Salt and pepper to taste
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder

Optional Toppings

  • Chopped fresh parsley
  • Chopped chives
  • Sliced avocado

Instructions

1. Preheat the Oven

  • Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin lightly with cooking spray or butter.

2. Prepare the Ham Cups

  • Line each muffin cup with a slice of deli ham, pressing it into the bottom and up the sides to form a cup shape.

3. Whisk the Eggs

  • In a large mixing bowl, whisk together the eggs and heavy cream until well combined. Add the shredded cheddar cheese, grated Parmesan cheese, chopped green onions, salt, pepper, garlic powder, and onion powder. Mix until all ingredients are evenly distributed.

4. Fill the Muffin Tin

  • Pour the egg mixture evenly into each ham-lined muffin cup, filling them about three-quarters full.

5. Bake the Egg Cups

  • Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg cups are set and the tops are golden brown.

6. Cool and Serve

  • Allow the egg cups to cool in the muffin tin for a few minutes before removing them. Serve warm, garnished with chopped fresh parsley, chives, or sliced avocado if desired.

Nutrition Information (Per Serving)

  • Calories: 130
  • Total Fat: 10g
  • Saturated Fat: 4g
  • Cholesterol: 155mg
  • Sodium: 310mg
  • Total Carbohydrates: 1g
  • Dietary Fiber: 0g
  • Sugars: 0g
  • Protein: 10g

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Benefits of Keto Ham and Cheese Egg Cups

1. High in Protein

These egg cups are an excellent source of protein, with each serving providing approximately 10 grams. Protein is essential for muscle maintenance, repair, and overall health. It also helps keep you feeling full and satisfied, reducing the likelihood of overeating later in the day.