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Chef Carrie Brown
Carrie Brown
Jun 24, 2022  ·   min read
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Keto Ham and Egg Cups

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.
Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Servings 4serving
Calories 347kcal

Ingredients

  • 1lb.pre-sliced hamthin
  • 2oz.bell peppersfinely chopped
  • 4egg(s)or use 3 for the PSMF version
  • 1/2cupheavy creamor use 4 Tbsp. nonfat Greek yogurt for the PSMF version
  • 1/2chicken bone brothfor the PSMF version only
  • 2Tbsp.nutritional yeast
  • 1oz.Keto Chow Egg White Protein
  • dashsalt
  • dashground black pepper
  • 1/2tsp.italian seasoningdried

Instructions

  • 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.

Notes

Note that the nutrition information is for the keto version and not the PSMF version.Our recipes may contain links to affiliate websites, and Keto Chow receives an affiliate commission for any purchases made by you on the affiliate website using such links. To see the full recipe on Cronometer, you can add Keto Chow as a friend in the “Sharing” tab if you have a Gold Cronometer Membership. Our email is hello@ketochow.net.
Keyword Carrie Brown, Powdered Egg White Protein
ham and egg bites
keto ham and egg bites
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.