Introduction

Welcome to our comprehensive guide on making Keto Ham and Cheese Egg Muffins! This delightful recipe is not only a perfect low-carb breakfast option but also a versatile and convenient dish that can be enjoyed at any time of the day. Ideal for busy mornings, these muffins are packed with protein, essential nutrients, and flavor, making them an excellent choice for those adhering to a ketogenic diet. Whether you’re new to keto or a seasoned pro, this detailed recipe will provide you with everything you need to make these delicious muffins right at home.

Ingredients

For the Muffins:

  • 6 large eggs
  • 1 cup shredded sharp cheddar cheese
  • 1/2 cup diced ham
  • 1/4 cup heavy cream
  • 1/4 cup chopped green onions (optional for added flavor)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon salt

For the Muffin Tin:

  • Cooking spray or muffin liners (to prevent sticking)

Instructions

  1. Preheat Oven: Begin by preheating your oven to 375°F (190°C). This ensures that your muffins will bake evenly and have a perfect texture.
  2. Prepare Muffin Tin: Lightly grease a 12-cup muffin tin with cooking spray or line it with paper muffin liners. This step helps prevent the muffins from sticking and makes cleanup easier.
  3. Combine Dry Ingredients: In a medium-sized bowl, whisk together the salt, black pepper, garlic powder, onion powder, and paprika. This blend of spices will give your muffins a flavorful kick.
  4. Mix Wet Ingredients: In another large mixing bowl, crack and whisk the 6 large eggs until well combined. Add the heavy cream to the eggs and continue to whisk until the mixture is smooth.
  5. Incorporate Cheese and Ham: Fold the shredded sharp cheddar cheese and diced ham into the egg mixture. If you’re using green onions, add them at this stage as well. Ensure that the cheese and ham are evenly distributed throughout the mixture.
  6. Fill Muffin Tin: Carefully pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full. This allows room for the muffins to rise as they bake.
  7. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are puffed up and a toothpick inserted into the center comes out clean.
  8. Cool: Allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack to cool completely. This step helps them set and makes them easier to remove from the tin.
  9. Serve or Store: Enjoy your muffins warm or at room temperature. Store any leftovers in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 3 months for future convenience.

Nutritional Information (Per Muffin)

  • Calories: 190
  • Protein: 12g
  • Fat: 15g
  • Total Carbohydrates: 2g
  • Net Carbohydrates: 1g
  • Fiber: 1g

SmartPoints (WW)

  • SmartPoints (Blue, Green, Purple): 4 points per muffin

Tips for Success

  • Cheese Selection: Using sharp cheddar cheese adds a robust flavor that complements the ham. You can substitute with other cheeses such as mozzarella or Swiss if preferred.
  • Ham Alternatives: If you prefer, you can use cooked bacon or turkey in place of ham for different flavor profiles.
  • Storage Tips: To maintain freshness, ensure the muffins are completely cooled before storing them. For optimal texture, reheat them in the oven or toaster oven rather than the microwave.
  • Adding Vegetables: Incorporating vegetables like bell peppers or spinach can increase the nutrient density of your muffins. Ensure any additional ingredients are finely chopped to ensure even cooking.
  • Meal Prep: These muffins are excellent for meal prepping. Prepare a batch on the weekend, and you’ll have a quick, nutritious breakfast ready for the week.

Variations

  • Spicy Kick: Add a pinch of cayenne pepper or chopped jalapeños for a spicy twist.
  • Herbs: Incorporate fresh herbs such as parsley or chives for added freshness.
  • Low-Sodium Option: Use low-sodium ham and cheese to reduce the overall sodium content of the muffins.

Conclusion

Keto Ham and Cheese Egg Muffins are a fantastic addition to any ketogenic meal plan. They are easy to prepare, incredibly versatile, and offer a delicious, low-carb option for busy days. With just a few simple ingredients and straightforward instructions, you can create a batch of these savory muffins that will keep you satisfied and on track with your dietary goals. Whether enjoyed as a quick breakfast, a satisfying snack, or a light lunch, these egg muffins are sure to become a staple in your keto cooking repertoire.

Feel free to experiment with different ingredients and flavors to make these muffins your own. Happy baking!