Flourless Keto Ham and Cheese Quiche Cups are only about one net carb each! A perfect low carb meal prep breakfast!
These Ham Egg and Cheese Muffins are perfect for busy mornings or an easy protein packed lunch. This recipe consists of four real ingredients (the extras being salt, pepper and baking powder). The great part is that this is not only easy but it is extremely budget friendly. This is the kind of meal you can double or triple and still not break the bank.
What are Keto Ham and Cheese Quiche Cups?
These muffins are similar to a crustless quiche in many ways. They have a light, fluffy egg batter but they are absolutely packed with ham and cheese to make them extra filling. There is no crust and no flour so they are ultra low in carbs, which makes them a great keto breakfast option. The exact nutritional value that I calculated is about 1 net carbs per muffin so you can enjoy more than one!
How do I store Quiche Cups?
These convenient little quiche cups reheat super well. They are great for meal prepping to make grab and go breakfasts easier. Simply store in the refrigerator in an air tight container. You can also freeze these and pull them out individually. I reheat in the microwave in 20 second increments until warm.
Other Great Keto Meal Prep Options
If you are like me, a little preparation and planning go a long way in making my week less stressful and I’m more successful when sticking to my keto lifestyle. Some of my favorite easy breakfast preps include chia seed pudding (I stick with unsweetened almond milk + chia seeds + vanilla and a keto friendly sweetener), my favorite Sausage Cream Cheese Rolls or these delicious Sausage Egg and Cheese Bites (1 net carb each!)
Some easy lunch recipes are these Keto Pizza Bites. I love that these are about one net carb each so if I have 5 and a small side salad and 1 tablespoon of low carb marinara I have a filling lunch that really kept me in line with my carbs. Another option is this Keto Club Wrap, if you have cooked bacon in your fridge this only takes minutes to prepare.
- 6 eggs
- 1/4 cup heavy cream
- 1/2 teaspoon salt, pepper
- 1/2 teaspoon baking powder
- 1 cup chopped smoked ham
- 1 cup shredded cheese (your flavor preference)
Preheat oven to 350 degrees
In a medium size mixing bowl combine the eggs, cream, baking powder, salt and pepper.
Beat the mixture until completely combined.
Stir in the chopped ham and shredded cheese until evenly distributed.
Spoon the mixture using a 1/4 cup measuring cup or ice cream scoop into a greased muffin tin.
I highly recommend a silicone muffin pan because it will prevent the mixture from sticking and the muffins will release very easily.
Bake 18-20 minutes until the muffins have set and a toothpick comes out cleanly.
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Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 115Total Fat: 8.4gCarbohydrates: 0.8gFiber: 0gProtein: 8.7g
Other Easy Keto Recipes
If you are new to Keto try my favorite Sausage Egg and Cheese Bites, they contain less than one net carb per bite and they are perfect for meal prep! One of my favorite easy low carb dinners is this One Pan Cabbage Casserole. It is so easy, cheesy and delicious and it has less than 9 net carbs per serving. Some other favorites, Keto Chocolate Cookies, Pimento Cheese and Bacon Stuffed Peppers and Sausage and Cream Cheese Pinwheels!