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
Optional Toppings
Chopped fresh parsley
Chopped chives
Sliced avocado
Instructions
- Preheat the Oven
Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin lightly with cooking spray or butter. - 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. - 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. - Fill the Muffin Tin
Pour the egg mixture evenly into each ham-lined muffin cup, filling them about three-quarters full. - 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.
- 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
Benefits of Keto Ham and Cheese Egg Cups - 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. - Low in Carbohydrates
With only 1 gram of total carbohydrates per serving, these egg cups are perfect for anyone following a ketogenic or low-carb diet. They help maintain ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates. - Rich in Healthy Fats
The heavy cream and cheese in this recipe contribute to the high-fat content, which is crucial for those on a keto diet. Healthy fats are necessary for brain function, hormone production, and energy levels. - Easy and Convenient
Keto Ham and Cheese Egg Cups are incredibly easy to make and can be prepared in advance. They are perfect for meal prep and can be stored in the refrigerator for up to a week. Simply reheat them in the microwave or enjoy them cold for a quick and nutritious breakfast. - Versatile and Customizable
This recipe is highly versatile and can be customized to suit your taste preferences. You can add different vegetables, such as bell peppers, spinach, or mushrooms, or use different types of cheese for variety. The possibilities are endless!
Conclusion
Keto Ham and Cheese Egg Cups are a delicious and nutritious breakfast option that fits perfectly into a ketogenic diet. They are high in protein, low in carbohydrates, and rich in healthy fats, making them an ideal choice for anyone looking to maintain ketosis and enjoy a satisfying meal. With their ease of preparation and versatility, these egg cups are sure to become a staple in your keto meal plan. Enjoy the delightful combination of ham, cheese, and eggs in every bite, and start your day off right with this simple yet flavorful dish!