High-Protein | 1 Net Carb Each
Cheesy, savory, slightly spicy, and incredibly satisfying — these bite-sized keto snacks are perfect for meal prep, party trays, or quick protein boosts. With only 1 net carb per bite, they fit beautifully into low-carb and keto lifestyles.
Servings & Timing
Yield: 18–20 bites
Prep Time: 10 minutes
Bake Time: 18–20 minutes
Total Time: 30 minutes
Difficulty: Easy
Nutrition (Per Bite – Approximate)
- Calories: 86
- Protein: 5g
- Net Carbs: 1.1g
- Fat: 5.6g
(Macros may vary slightly depending on brands used.)
Ingredients
- 1 cup finely diced ham (about 6 oz)
- 1 cup shredded sharp cheddar cheese
- 2 large eggs
- ¼ cup almond flour
- 1 small jalapeño, finely diced (remove seeds for less heat)
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon black pepper
- Pinch of salt (optional, ham is already salty)
Optional:
- 2 tablespoons cream cheese (for extra richness)
- Extra shredded cheddar for topping
Equipment
- Mixing bowl
- Muffin tin (mini preferred)
- Silicone muffin liners or nonstick spray
- Oven
Instructions
1. Preheat
Preheat oven to 375°F (190°C).
Lightly grease a mini muffin tin or use silicone liners.
2. Mix Ingredients
In a large bowl, combine:
- Diced ham
- Shredded cheddar
- Eggs
- Almond flour
- Jalapeño
- Garlic powder
- Onion powder
- Pepper
- Salt (if needed)
Mix until fully combined. The mixture will be thick.
If using cream cheese, soften first and mix in thoroughly.
3. Fill Muffin Tin
Scoop about 1 tablespoon of mixture into each mini muffin cavity.
Press lightly to compact.
Optional: sprinkle a little extra cheddar on top.
4. Bake
Bake for 18–20 minutes, or until:
- Edges turn golden
- Tops are set
- Centers feel firm
5. Cool & Remove
Let cool for 5 minutes before removing.
They firm up slightly as they cool.
Texture & Flavor
- Cheesy and savory
- Slight heat from jalapeño
- Moist inside
- Golden edges
- High-protein and filling
Storage
Refrigerate: Up to 4 days in airtight container
Freeze: Up to 2 months
Reheat in microwave 20–30 seconds or air fryer 3–4 minutes.
Variations
• Swap ham for cooked bacon or turkey
• Add chopped spinach
• Use pepper jack cheese for more heat
• Add red pepper flakes
• Make into larger muffin size (adjust baking time to 22–25 minutes)
