Aussie Keto Queen

Keto Ham & Zucchini Muffins

Keto Ham & Zucchini Muffins

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 and Zucchini Muffins are the perfect savoury breakfast or easy keto lunch idea! Parmesan cheese gives them a crispy top and they are ready so quickly.
Keto Ham Zucchini Muffins

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

Keto Ham and Zucchini Muffins are the perfect savoury breakfast or easy keto lunch idea! Parmesan cheese gives them a crispy top and they are ready so quickly.

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.

Keto Ham and Zucchini Muffins are the perfect savoury breakfast or easy keto lunch idea! Parmesan cheese gives them a crispy top and they are ready so quickly.

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.

Keto Ham and Zucchini Muffins are the perfect savoury breakfast or easy keto lunch idea! Parmesan cheese gives them a crispy top and they are ready so quickly.

Tips for making Keto Ham & Zucchini Muffins

Here’s the step-by-step cooking instruction

  1. PREHEAT OVEN Preheat the oven to 180C / 356F and prepare a 12 cup muffin tin with silicone liners if you have them. 
  2. MIX INGREDIENTS In a large mixing bowl, combine the grated zucchini, cheese, ham, eggs and sour cream until well mixed. 
  3. 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. 
  4. COMBINE ALL INGREDIENTS Combine the wet and dry ingredients and distribute across the 12 muffin tins. 
  5. 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.

Keto Ham and Zucchini Muffins are the perfect savoury breakfast or easy keto lunch idea! Parmesan cheese gives them a crispy top and they are ready so quickly.

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

Keto Ham and Zucchini Muffins by Aussie Keto Queen. 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! 

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Keto Ham and Zucchini Muffins by Aussie Keto Queen. 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! 

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! 

Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 12 muffins
Calories 135 kcal

Ingredients

Instructions

  1. Preheat the oven to 180C / 356F and prepare a 12 cup muffin tin with silicone liners if you have them. 

  2. In a large mixing bowl, combine the grated zucchini, cheese, ham, eggs and sour cream until well mixed. 

    Keto Ham and Zucchini Muffins ingredients by Aussie Keto Queen. 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! 
  3. 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. 

    Keto Ham and Zucchini Muffins ingredients by Aussie Keto Queen. 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! 
  4. Combine the wet and dry ingredients and distribute across the 12 muffin tins. 

    Keto Ham and Zucchini Muffins by Aussie Keto Queen. 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! 
  5. 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. 

    Keto Ham and Zucchini Muffins by Aussie Keto Queen. 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! 
Nutrition Facts
Keto Ham and Zucchini Muffins
Serving Size
 
1 muffin
Amount per Serving
Calories
135
% Daily Value*
Fat
 
9
g
14
%
Cholesterol
 
70
mg
23
%
Sodium
 
420
mg
18
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
9
g
18
%
* Percent Daily Values are based on a 2000 calorie diet.

If you enjoyed this recipe, don’t forget to rate and review it or share on social media! ⭐️⭐️⭐️⭐️⭐️

Not sure how to start Keto? 

Here’s some resources to help you! 

Keto Smoothies with WellGrove Keto Super Powder
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Tulips

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.

Tulips

I do have some of those “monsters” in my fridge, will use a measuring tape, haha. Best wishes šŸ™‚

Kathleen Kelly

5 stars
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

Anne

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) […]

Juss

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!!

Colleen Johnson

Can this be made as one big slice/ Also, can I substitute cream cheese for the sour cream?
Ta heaps x

Matilda

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.

Avie

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!

Alyceia

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 ??

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