Simple snacks and lunches are the best kind in my house and these Keto Ham Zucchini Muffins are on constant rotation! I want something for lunch that I can grab out of the fridge or freezer in the morning, chuck it in a container and off I go.
Before you scroll to the recipe, below I’ve tried to answer any questions you may have, including storage tips, sourcing ingredients and substitutions
If you make this recipe please leave a review ⭐️⭐️⭐️⭐️⭐️
Keto Ham & Zucchini Muffins Summary
- Ingredient tips
- Recipe tips
- Substitutions and sweetener tips
- Storage tips
- How many carbs in Keto Ham & Zucchini Muffins?
These Keto Ham Zucchini Muffins fit the bill of a Keto grab and go breakfast that you can make in advance.
Keto savoury muffins also make a great snack or lunchbox treat!
Ingredients for Keto Ham & Zucchini Muffins
You will need:
- Zucchini
- Parmesan cheese
- Ham
- Eggs
- Sour cream
- Almond flour
- Baking powder
- Salt and pepper
Substitutions and Ingredient tips
In trying to keep the carbs down, I have limited the almond flour to 1 cup across 12 muffins so they are definitely quite moist from the zucchini.
If you wanted them with a drier texture, you could increase the almond flour to 1 1/2 cups, or squeeze the liquid out of the zucchini.
Ain’t no one here got time for that! 🙂 You can see how moist they are in this photo, so if you’d prefer a drier keto savoury muffin then increase the almond flour or squeeze the zucchini.
I cooked these for 35 – 40 minute to get a nice crispy top, and using silicone cup cake moulds made clean up quick and easy. You could try some different add ins like oregano, basil, paprika, or bacon instead of the ham.
I have been using pre-cut ham from Aldi lately but any ham will do.
This is great recipe to use up whatever is left in your fridge at the end of the week around cheese, sour cream, bacon or ham and veggies.
Nothing is stopping you from putting some broccoli or cauliflower in there as well!
I have also tried these Keto Ham Zucchini Muffins for breakfast, with an egg and some bacon to soak up all of the runny yolks and it was a delicious addition. They also freeze really well.
You could also substitute the parmesan for another hard cheese of choice. I love the crispy bits the parmesan gives.
Tips for making Keto Ham & Zucchini Muffins
Here’s the step-by-step cooking instruction
- PREHEAT OVEN Preheat the oven to 180C / 356F and prepare a 12 cup muffin tin with silicone liners if you have them.
- MIX INGREDIENTS In a large mixing bowl, combine the grated zucchini, cheese, ham, eggs and sour cream until well mixed.
- MIX OTHER INGREDIENTS In a separate smaller bowl, mix the almond flour, baking powder, salt and pepper, ensuring you break down any lumps in the almond flour and distribute the baking powder evenly.
- COMBINE ALL INGREDIENTS Combine the wet and dry ingredients and distribute across the 12 muffin tins.
- BAKE Bake in the preheated oven for 35 – 40 minutes or until golden brown on top and allow to cool for 5 minutes before serving or freezing.
Storage tips
Fridge: You can store these in the fridge for around a week. As they are quite moist, I like to put some paper towel in an air tight container to stop them getting too soggy.
Freezer: I regularly freeze these muffins so I have an easy breakfast to grab and go around a busy work schedule. Wrap 2 in aluminium foil and freeze for up to 3 months. Defrost in the fridge and reheat in the microwave, or even better in the oven for a crispy finish.
How many carbs in Keto Ham & Zucchini Muffins
As you will see in the nutrition panel below, this Keto Ham & Zucchini Muffins has 3 grams of carbs and 1 grams of fiber per serve. This equates to 2 grams net carbs.
SAVE KETO HAM & ZUCCHINI CHEESE BAKE TO PINTEREST FOR LATER
Other Similar Recipes You Might Like
Keto Chocolate Mud Cake Muffins
Keto Lemon and Poppyseed Muffins with Lemon Cream Cheese Frosting
Keto Ham and Zucchini Muffins
Simple flavours done well, these are moist little bites perfect for a lunch or snack on the go. Make a batch ahead and freeze for lunches all week or an after work/school snack!
Ingredients
- 1 zucchini, grated
- 100 grams parmesan cheese, grated
- 150 grams diced ham
- 4 eggs
- 1/3 cup sour cream
- 1 cup almond flour
- 1 teaspoon baking powder
- 1/2 teaspoon salt and pepper
Instructions
- Preheat the oven to 180C / 356F and prepare a 12 cup muffin tin with silicone liners if you have them.
- In a large mixing bowl, combine the grated zucchini, cheese, ham, eggs and sour cream until well mixed.
- In a separate smaller bowl, mix the almond flour, baking powder, salt and pepper, ensuring you break down any lumps in the almond flour and distribute the baking powder evenly.
- Combine the wet and dry ingredients and distribute across the 12 muffin tins.
- Bake in the preheated oven for 35 - 40 minutes or until golden brown on top and allow to cool for 5 minutes before serving or freezing.
Nutrition Information:
Yield: 12 Serving Size: 1 muffinAmount Per Serving: Calories: 135Total Fat: 9gSaturated Fat: 2gUnsaturated Fat: 0gCholesterol: 70mgSodium: 420mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 9g
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Hi, love your recipes and your blog! How much zucchini is needed for this recipe? In the US there are so many different sizes, lol, and with keto i dont dare make a guess.
Good question!! I would say an ‘average’ zucchini here (not those home grown monsters) would be about 20 – 25cm long or around 9 – 10 inches. A little bit extra never hurts, as long as you squeeze out some moisture 🙂
I do have some of those “monsters” in my fridge, will use a measuring tape, haha. Best wishes 🙂
Delicious. I took these to an afternoon tea and they were consumed within minutes… I received lots of positive comments.. Just added a little red capsicum and probably took about 28minutes in my oven. These will definitely be a “go to” for me. Thanx
One of the first Keto recipes I tried and it was great! I used 2 cups shredded zucchini and it was nice and moist.(Canadian)
[…] Keto Ham & Zucchini Muffins (Contains Dairy) […]
These are the absolute bomdig! My wife loves them and I am on constant baking duty making them for her to take as a work lunch! ha ha Thank you for your recipes!!
Thank YOU Juss, you are the bomdig!
Can this be made as one big slice/ Also, can I substitute cream cheese for the sour cream?
Ta heaps x
One slice should work ok – I’d bake it a bit lower and slower to ensure it cooks through. Cream cheese shoulld work ok too 🙂
I made this as a loaf in the slow cooker. Takes about 2 hours. You don’t get a crispy top (I could have finished it off using the grill), but was delicious. Will be making it again.
The reason I made it in the slow cooker was to avoid the oven, as it’s a stinky hot day and didn’t want the house to heat up.
Hi – have you tried making these in the Kmart pie maker? If so, how long did you have to cook them for? Thanks for great recipes!
Oohh I dont have a pie maker! I think they would work quite well, if you can do it on a low setting as they need to cook through.
Hi,
I just started on Keto and made these today and they are amazing !! Just wondering if it is 3g of carbs per muffin or do you subtract the fiver and sugar making it 1g ??
Hey Alyceia! Glad you enjoyed them, it is 2 grams net carbs as you deduct the fibre (not the sugar though).
[…] Get the recipe here […]
Just wondering if you could substitute almond meal with coconut flour? Would that be an ok alternative macro wise?
Hi Belinda, as coconut flour absorbs so much moisture, if you used the same quantity they could end up very dry. If you don’t have a nut allergy, you could try half and half almond flour and coconut flour. In terms of macros, 1 cup of coconut flour will have about 24 grams of net carbs compared to 10 grams net carbs for almond flour.
Hi, I love these ham and zucchini muffins, they have become a breakfast favourite for me. They freeze really well too. Thank you for sharing
Thank you Valerie, they are a favourite in my house too.