This recipe makes six cupcake-sized ham and cheese egg puffs with an optional bit of low carb tortilla in them. You can bake them and keep them in the ‘fridge for quick breakfasts or snacks later in the week. I usually only eat one for breakfast, but someone who needs a little more sustenance than I do can eat two without stressing the carbs for the day. Add a tablespoon of red salsa for a bit of spice with your eggs. It’s only 1 net carb per tablespoon.
Ham and Cheese Egg Puffs
1/2 cup shredded Cheddar Jack Cheese
2 tablespoons Mayonnaise
1 tablespoon Heavy Cream
1/2 cup diced Ham
1 low carb Tortilla (optional)
1/4 cup chopped Green Pepper (optional)
1/4 teaspoon crushed Mexican Oregano
Salt and Pepper to taste
Preheat the oven to 365 degrees. Prepare the muffin cups by buttering or spraying with cooking spray. (I tried mine with paper cups, but the egg sticks to the paper too much.)
In a medium mixing bowl, break the eggs and stir with a fork or a whisk. Add the mayonnaise and heavy cream and continue to whisk until it is blended together. Add seasonings and stir them in.
If you’re using the tortillas, cut the tortilla into sixths, then tear the sections into smaller pieces to go in the muffin cups with 1/6th of the ham and peppers (if adding) in each cup.
Carefully pour or spoon the egg mixture over the filling in the cups, dividing it equally. It should almost fill the cups.
Bake for 25 to 30 minutes. Use a toothpick inserted in the center to insure that it is done. Toothpick should come out clean. If you want to store these and reheat them later, you can undercook just a little, but make sure they aren’t runny.
Let cool a few minutes, then remove from the pan and serve or store.
Nutrition Info: (with optional items) 1 egg puff
Calories: 146.8 Fat: 11.4 g Net Carbs: 1.8 g Protein: 9.4 g
(without optional items) 1 egg puff
Calories: 135.2 Fat: 10.9 g Net Carbs: 1.0 g Protein: 8.5 g
Without the tortillas, this is suitable for Phase I of Atkins.