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The ketogenic diet emphasizes high-fat, moderate-protein, and low-carb meals to maintain a state of ketosis. Breakfast on keto can be challenging, but these Ham and Cheese Egg Cups offer a delicious and convenient solution.

Not only are they perfectly aligned with keto macros, but they’re also easy to prepare and ideal for meal prepping.

Ingredients (Serves 6)

• 12 large eggs
• 1 cup shredded cheddar cheese
• 6 slices ham
• 1/4 cup heavy cream
• Salt and pepper to taste
• Optional: 1/4 cup chopped fresh herbs (chives, parsley, or basil)

Equipment Needed

• 12-cup muffin tin
• Mixing bowl
• Whisk
• Measuring cups
• Cooking spray

Instructions

1. Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray.
2. Line each muffin cup with a slice of ham, creating a cup shape.
3. In a large mixing bowl, whisk together eggs, heavy cream, salt, and pepper.
4. Stir in shredded cheese and optional herbs.
5. Pour the egg mixture evenly into the ham-lined muffin cups.
6. Bake for 20-25 minutes, or until the eggs are set and slightly golden on top.
7. Let cool for a few minutes before removing from the muffin tin.
8. Serve immediately or store in an airtight container in the refrigerator for up to 5 days.

Key Points

• Protein-packed: Each cup is loaded with protein from eggs and ham.
• Portion-controlled: Perfect for managing macros and calories on keto.

Conclusion

Ham and Cheese Egg Cups are more than just a breakfast; they’re a keto-friendly solution to busy mornings and meal prep challenges.

By combining the protein power of eggs and ham with the richness of cheese, these cups offer a satisfying and delicious way to start your day while staying in ketosis.

Embrace this easy-to-make, portable egg cups as your new go-to keto breakfast and experience the convenience of a well-planned, ketogenic lifestyle.

FAQs

1. Can I freeze these egg cups?
   Yes, you can freeze them for up to 2 months. Thaw overnight in the refrigerator before reheating.
2. How do I reheat the egg cups?
   Microwave for 30-45 seconds or until heated through. You can also reheat in a preheated 350°F oven for about 5 minutes.
3. Can I use different types of cheese or meat?
   Absolutely! Feel free to experiment with different cheeses like mozzarella or Swiss, and meats like turkey or bacon.