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Keto Ham and Egg Cups

These delectable keto ham and egg cups can be eaten as a meal or a snack! They're perfect for family gatherings and meals.
This recipe also includes instructions for those that are protein-sparing modified fasting.
Keyword Carrie Brown, Powdered Egg White Protein
Recipe Creator Carrie Brown
Created By:
Recipe Creator ,Carrie Brown
Prep Time 10 minutes
Cook Time 15 minutes

Yields:

4 serving

Ingredients:

  • 1 lb. pre-sliced ham thin
  • 2 oz. bell peppers finely chopped
  • 4 egg(s) or use 3 for the PSMF version
  • 1/2 cup heavy cream or use 4 Tbsp. nonfat Greek yogurt for the PSMF version
  • 1/2 chicken bone broth for the PSMF version only
  • 2 Tbsp. nutritional yeast
  • 1 oz. Keto Chow Egg White Protein
  • dash salt
  • dash ground black pepper
  • 1/2 tsp. italian seasoning dried

Directions:

  • Preheat oven to 400℉ and grease a muffin tin.
  • Take two slices of ham and press into a muffin pan cavity to make a fluted cup. The edges of the ham will protrude well above the edge of the cavity. Repeat to make seven more ham cups.
  • Divide the chopped bell peppers between the ham cups.
  • Add the eggs, heavy cream (or the Greek yogurt for the PSMF version), nutritional yeast, broth (if using), Egg White Protein, sea salt, black pepper, and Italian seasoning in a jug and blend well with a stick blender until completely smooth.
  • Carefully fill each ham bowl with the egg mixture.
  • Place the muffin tin in a center rack of the oven and bake for 15 minutes. Do not overcook, as the ham will become dry and tough.
  • Use a spoon to lift each ham and egg cup out of the pan and serve.
Note that the nutrition information is for the keto version and not the PSMF version.
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Nutrition Facts
Keto Ham and Egg Cups
Serving Size
 
2 ham and egg cups
Amount per Serving
Calories
346.91
% Daily Value*
Fat
 
20.74
g
32
%
Saturated Fat
 
9.99
g
62
%
Trans Fat
 
0.38
g
Polyunsaturated Fat
 
1.66
g
Monounsaturated Fat
 
6.91
g
Cholesterol
 
268.93
mg
90
%
Sodium
 
1271.16
mg
55
%
Potassium
 
467.01
mg
13
%
Carbohydrates
 
4.74
g
2
%
Fiber
 
0.85
g
4
%
Sugar
 
3.3
g
4
%
Sugar Alcohol
 
0.02
g
Net Carbs
 
3.86
g
Protein
 
33.57
g
67
%
Vitamin A
 
1150.76
IU
23
%
Vitamin C
 
18.31
mg
22
%
Calcium
 
59.67
mg
6
%
Iron
 
2.22
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.

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