Healthy & Slim with Keto Recipes – Quick Lunch

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Keto ham-cheese muffins are made in 15 minutes and an easy lunch to take with you to work, school or on a picnic. They are also ideal when you travel, they take up little space and make you feel satiated faster.

What cheese?

I make these ham-cheese muffins with grated Galbani mozzarella. This mozzarella contains 25 grams of fat, 2 grams of carbohydrates and 22 grams of protein per 100 grams. Ideal for the keto diet, because the macros are 70% fat, 27% protein and 2% carbohydrates. Here you can read more about macros.

Of course you can also choose another brand of grated Mozzarella, but check the amount of carbohydrates. Of course you can also grate some young Gouda cheese yourself, which is also a very good option and also a lot cheaper.

You also add mascarpone. Mascarpone looks like a thick cream, a bit like clotted cream, but it belongs to the fresh cheeses. Mascarpone is high in fat and low in carbohydrates and therefore a good way to increase the fat percentage in a dish.

ham

I use muffins slices of Prosciutto di Parma for the outside of the ham-cheese and I put ham cubes (cubes of butcher’s ham) through the muffin batter. I don’t add salt to the batter, because ham often already contains quite a lot of salt.

sage

As an extra seasoning I put some fresh sage through the muffin batter. You can possibly replace the sage with fresh basil. If you like mushrooms or other mushrooms, then it is worth buying a sage plant. Sage is a very good combination with all kinds of mushrooms.

Bordje met 3 ham-kaas muffins
  • 2 eggs
  • 50 grams grated mozzarella
  • 50 grams mascarpone
  • 100 grams diced ham
  • 4 slices Prosciutto di Parma
  • pair of sage leaves

Calories: 307kcal | Gross carbohydrates: 2g | Protein: 23g | Fats: 23g | Sodium: 869mg | Potassium: 66mg | Vitamin A: 588IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 1μg | Vitamin D: 1μg | Vitamin E: 1mg | Vitamin K: 1μg | Calcium: 60mg | Copper: 1mg | Folic acid: 21μg | Iron: 1mg | Manganese: 1mg | Magnesium: 6mg | Phosphorus: 91mg | Selenium: 14μg | Zinc: 1mg | Net carbs: 2g | Macro Fats: 67% | Macro Carbohydrates: 3% | Macro Proteins: 30%

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