Low Carb Hash Brown Muffins
When you first wake up, you want a food that is delicious, healthy, and a little bit interesting. After all, you can only eat so many muffins and omelets day after day! You are likely craving something new and exciting and that is how these breakfast hash egg cups came to be. They are different, they are tasty and they are the perfect breakfast in a convenient mold.
To begin, we make a hash brown style “crust” that will be the vessel for the eggs in the recipe. The crust contains no potatoes which are commonly thought of as a necessity in hash browns. However, a keto diet requires something different! So, instead of potatoes, we make the hash using almond flour, onion, parsley, parmesan, mayonnaise, and ham. That’s right, there is ham in the crust!
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Rather than adding the ham in with the egg portion of the recipes, we decided to shred it in with the crust, adding a salty and savory component to the shell. The ham also blends so well with the herbs and other flavors of the crust. It also adds an element of protein to the dough which is quite helpful in making the curst sturdy enough to hold the egg filling without falling apart.
Once the ingredients for the curst are combined, the dough is divided between the cups of a muffin tin and pressed into the sides. As you press the dough down, make sure that it is about 1/8 of an inch thick on the sides of the cup and about ¼ of an inch thick on the bottom Sticking to this approximate measurement will ensure that your egg cups are strong and will hold their shape after being baked and taken out of the cup.
A simple whisked egg is then poured into the center of the prepared muffin cups and then the breakfast treats go right in the oven to bake! Now, if you want to add a little extra goodness to the hash brown muffins, you can sprinkle some cheese on top of the eggs after they are inside the muffin cups. Extra cheese is always good in the morning!
Once you try this recipe, you will fall in love with the remarkable taste of the hash brown cups. You truly do not need potatoes to make great hash browns! Make this recipe at the beginning of the week and you will have breakfast ready to pop in your mouth every morning. Easy, low carb, delicious and interesting- this recipe checks all the boxes!
| Servings: servings |
- 1 1/2 cups diced ham
- 1/4 cup diced yellow onion
- 2 teaspoons fresh chopped parsley
- 1 clove minced garlic
- 1/4 cup grated parmesan cheese
- 1/4 cup mayonnaise
- 3 tablespoons almond flour
- salt and pepper
- 6 large eggs
- Preheat the oven to 375°F and lightly grease 6 cups of a regular muffin pan.
- Pulse the ham, onion, parsley, and garlic in a food processor until coarsely ground.
- Stir in the Parmesan, mayo, and almond flour then season with salt and pepper.
- Press the mixture into the bottom and sides of the greased cups of the prepared muffin pan.
- Bake for 5 minutes then remove from the oven.
- Crack the eggs into a small bowl and stir to slightly break up the yolks.
- Divide the eggs among the muffin cups and bake for 20 minutes until cooked through.
- Remove and let cool for 5 minutes before removing from the pan.
- Serve the hash egg cups hot. Makes 3 (2-piece) servings.
NUTRITIONAL DISCLAIMER
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
You’ll Love Our Breakfast in Five Cookbook!
We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created Breakfast in Five – 30 low carb breakfast recipes all using just 5 ingredients and 5 net carbs or fewer!
Enjoy fluffy waffles and pancakes, sweet and savory muffins, porridge, omelettes and much more every day of the month.
Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.
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