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Keto Ham and Egg Cups
An upgrade on the classic American breakfast combo, these impressive, perfectly portioned, grab-and-go bites are as delicious as they are adorable. Make a batch, cover and refrigerate extras, and you’ve got quick access to ample amounts of tasty good fats and protein that can be enjoyed warm or at room temperature.
Servings: 6 One Serving: 1 ham and egg cup
Ingredients
- nonstick cooking spray
- 6 slices (3/4 oz) each sugar-free sliced ham (like Applegate Naturals)
- 2 Tbsp butter
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped zucchini
- 3/4 tsp sea salt
- 1/4 tsp freshly ground pepper
- 5 large eggs
- 1 Tbsp chopped fresh parsley (or 1 tsp dried parsley), optional
- 1/2 tsp onion powder
- 1 Tbsp water
- 1/2 cup shredded sharp cheddar cheese
Instructions
- Preheat oven to 375°F (190C°). Spray 6 cups of a muffin pan with nonstick spray.
- Place a slice of ham into each sprayed muffin cup, pressing the bottom and sides, and slightly overlapping if necessary to form a cup.
- In a small skillet over medium heat, melt the butter. Add the bell pepper, zucchini, and one third of the salt. Cook and stir until mostly softened, about 4 minutes.
- Transfer the vegetables to a medium bowl. Add the eggs, parsley, onion powder, water, and the remaining salt. and the pepper; whisk to combine.
- Evenly distribute half of the cheese among the ham cups, top with the egg mixture, then top with remaining cheese. Bake until puffed and set with only the slightest jiggle in their centers, 15 to 18 minutes. Let rest for 5 minutes. Turn out the egg cups and serve.
Nutritional Information - Macros
- 168 Calories
- 12 g Fat
- 13 g Protein
- 2 g Total Carbs
- 1 g Fiber
- 1 g Net Carbs
Tips
- Standard muffin pans come in 6- or 12-cup size; to bake 6 egg cups in a 12-cup pan, leave empty space in between. Nonstick pans are great but not essential.
- Make a double batch and freeze some for quick breakfasts all week. Once frozen, keep in a zip-top bag. When ready to eat, take out the egg cup and just pop in the microwave, heat, and eat!
- This recipe is easily customized; change or add vegetables, swap in your favorite cheese or crumbled sausage or minced crispy bacon or ham. Just be sure to recalculate macros with any changes.