Certainly! Here’s the updated recipe for Ham and Cheese Egg Muffins, adjusted to be keto-friendly with updated nutritional information and a focus on low-carb ingredients.

Keto Ham and Cheese Egg Muffins

Introduction

Start your day right with these Keto Ham and Cheese Egg Muffins! Packed with protein and cheese, these savory muffins are perfect for a quick, low-carb breakfast or snack that fits perfectly into your ketogenic lifestyle.

Ingredients

  • 1 cup Shredded Cheese: (Cheddar, Monterey Jack, or your favorite keto-friendly cheese)
  • ¼ cup Green Onions: Chopped (optional for additional flavor)
  • 6 oz Cubed Ham: (Look for a low-carb, nitrate-free option if preferred)
  • ¼ tsp Garlic Powder
  • 12 Large Eggs
  • ¼ cup Heavy Cream (instead of milk for a richer texture and lower carbs)
  • Salt and Pepper: To taste

Instructions

Preheat Oven:

  1. Preheat your oven to 350°F (175°C).
  2. Spray the sections of a muffin tin with non-stick cooking spray or lightly grease with butter or oil.

Prepare Ingredients:

  1. Distribute the chopped green onions (if using), cubed ham, and half of the shredded cheese evenly among the muffin tin sections.

Mix Egg Base:

  1. In a large bowl, whisk together the eggs, heavy cream, garlic powder, salt, and pepper until well combined.

Assemble Muffins:

  1. Pour the egg mixture over the ham and cheese in each muffin tin section, filling about ¾ full.
  2. Sprinkle the remaining cheese on top of each egg mixture.

Bake:

  1. Bake in the preheated oven for 25-30 minutes, or until the egg muffins are set and the tops are golden brown.

Cool and Serve:

  1. Allow to cool in the muffin tin for about 10 minutes before serving.

Nutrition Information (per serving, assuming 12 muffins):

  • Calories: 140
  • Total Fat: 10g
  • Saturated Fat: 5g
  • Trans Fat: 0g
  • Unsaturated Fat: 4g
  • Cholesterol: 206mg
  • Sodium: 355mg
  • Total Carbohydrates: 2g
  • Dietary Fiber: 0g
  • Net Carbs: 2g
  • Sugar: 1g
  • Protein: 12g

Tips:

  • Ham Choice: Ensure the ham is low in carbs and free from added sugars or starches.
  • Creamy Texture: Using heavy cream instead of milk makes the egg muffins richer and more satisfying.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. These muffins also freeze well; simply reheat before serving.

Enjoy Your Keto Breakfast!

These Keto Ham and Cheese Egg Muffins offer a delicious, low-carb option for breakfast or snacks. With their satisfying texture and savory flavors, they make sticking to your keto diet easy and enjoyable. Enjoy!