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Aunt Rocky’s Protein Poppers

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Level: Easy

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Description

Easy ham and egg cups perfect for low carb grab and go meals or snacks. Handy for travel, too. Suitable for Atkins, Keto, LCHF, low carb, diabetic, low glycemic, gluten free, grain free, sugar free, nut free, coconut free, CKD, Low Potassium, Low Sodium, Renal Diet. Omit cheese for dairy free and Paleo.

Ingredients

  • ½ Tablespoons Bacon Grease, Or Butter
  • 6 slices Farmer John Sliced Deli Ham
  • ⅔ cups Shredded Sharp Cheddar Cheese, Divided
  • ¼ cups Red Onion, Small Dice
  • ¼ cups Bell Peppers, Small Dice (Any Color)
  • Salt And Pepper, to taste
  • 12  Large Eggs
  • ½ teaspoons Parsley Flakes
  • Paprika

Preparation

Preheat oven to 400ºF. Use bacon grease or butter to grease 12 wells in a muffin tin.

Blot ham slices with paper towels, and cut in half. Put a piece of ham into each muffin cup, pressing down as much as you can. There will be wrinkles and gaps, and that’s okay.

Sprinkle half of the cheese into the cups, dividing evenly. Divide the onions and peppers evenly among the cups. Give each cup a light sprinkle of salt and pepper.

Put an egg in each cup, season lightly again with salt and pepper. Top each egg with remaining cheese and a sprinkle of parsley flakes and paprika.

Bake for 20 minutes to have the yolk completely set (like a hard boiled egg). Time will vary by oven and preference, so I recommend checking them at about 15 minutes by poking one yolk with a fork or knife to see how done it is. If you want a runny yolk, reduce bake time by 4–5 minutes, depending on your oven and your preference.

As soon as they come out of the oven, use a rubber spatula to spin each egg cup and lift it out. You can grab the corners of the ham if they are sticking up far enough. Remove to a paper towel lined platter. Do not leave them in the muffin tin to cool or they will be too soggy.

Reheat leftovers in microwave for about 20 seconds. Or, if taking to work or school, allow to come to room temperature in your lunch bag, then eat without reheating.

Store leftovers in the refrigerator. I have never tried freezing them, but don’t recommend it with hard boiled eggs.

Variations: You can vary the spices and cheese to alter the flavor of these cups to your taste. For a zippier version, add diced jalapeños or serranos in place of the bell pepper, or sprinkle with red pepper flakes.

Notes:
• When cooked to a hard set, these cups travel well, and make great road or airplane snacks or meals. Carry in a cooler or insulated bag for long trips, and refrigerate upon arrival. For shorter trips (a few hours), they are fine not chilled.
• For Keto or LCHF diets, serve with a high fat side, such as sliced avocado, to improve macros.
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

Per serving: Calories 95, Total Fat 6 g, Saturated Fat 2 g, Sodium 278 mg, Potassium 84 mg, Total Carbohydrate 1 g, Dietary Fiber 0 g, Net Carbs 1 g, Sugars 0 g, Protein 9 g. Macros: 56% fat, 38% protein, 6% carbs.

© December 22, 2018 Roxana Lopez for Aunt Rocky’s.

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