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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Not sure how to start Keto?
Here’s some resources to help you!
Kathy
Tuesday 8th of August 2023
I made these today. I will definitely repeat. Ok so it could be a while as I now have more to eat as the week progresses and some that are headed to the freezer. I am growing zucchini so it is an excellent choice.
I used half lupin flour and half almond flour. The lupin flour is just a touch bitter so might need to add additional spices to offset the flavor. I should have also lightly greased the silicon cupcake liners or used smooth ones.
Kathy
Monday 7th of August 2023
have you tried this using coconut flour instead of Almond? I am sure less would be used. I am allergic to Almonds so curious.
Grace
Tuesday 9th of May 2023
We absolutely love it!! Thanks!!
Valerie
Wednesday 9th of November 2022
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
Rachel
Wednesday 16th of November 2022
Thank you Valerie, they are a favourite in my house too.
Belinda
Saturday 30th of October 2021
Just wondering if you could substitute almond meal with coconut flour? Would that be an ok alternative macro wise?
Rachel
Monday 1st of November 2021
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.