Ham and Asparagus Quiche Cups: A Low-Carb, Savory Treat for Breakfast or Brunch

When it comes to breakfast or brunch, quiche is a timeless classic. Its creamy egg filling, paired with savory ingredients like ham and asparagus, makes it a satisfying and versatile dish. However, traditional quiche often uses a pastry crust and heavy cream, making it high in carbs and less suitable for those following a keto, low-carb, or gluten-free diet. Enter Ham and Asparagus Quiche Cups , a healthier twist on this beloved dish that’s every bit as indulgent as the original. Made with almond flour (or no crust at all), eggs, cream, and fresh ingredients, these bite-sized quiche cups are rich, flavorful, and guilt-free. In this article, we’ll guide you through everything you need to know about making these delightful treats, including tips, variations, and serving suggestions. By the end, you’ll have a foolproof recipe for a dish that’s as nutritious as it is delicious.

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Why You’ll Love Ham and Asparagus Quiche Cups

1. Low-Carb and Keto-Friendly

Made with almond flour (optional), eggs, cream, and fresh ingredients, these quiche cups are naturally low in carbs and free of refined sugars, making them perfect for keto, paleo, and diabetic-friendly diets.

2. Savory and Satisfying

The combination of salty ham, tender asparagus, and creamy egg custard creates a balanced flavor profile that’s both comforting and indulgent.

3. Portable and Convenient

These mini quiches are perfect for meal prep, grab-and-go breakfasts, or serving at brunch gatherings.

4. Customizable

Whether you prefer adding cheese, spinach, mushrooms, or other vegetables, this recipe is easy to adapt to your taste preferences.

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Ingredients You’ll Need

Here’s what you’ll need to make Ham and Asparagus Quiche Cups:

For the Crust (Optional):

• 1 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 large egg
• Pinch of salt

For the Filling:

• 6 large eggs
• 1/2 cup heavy cream (or unsweetened almond milk for a lighter option)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1/2 cup diced ham
• 1/2 cup chopped asparagus (blanched for 2–3 minutes)
• 1/2 cup shredded cheese (e.g., cheddar, Gruyère, or Swiss)

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Step-by-Step Instructions

Step 1: Preheat Your Oven

Preheat your oven to 375°F (190°C). Grease a muffin tin or line it with silicone baking cups.

Step 2: Make the Crust (Optional)

1. In a mixing bowl, combine the almond flour, Parmesan cheese, egg, and salt.
2. Divide the mixture evenly among the muffin tin cavities and press it into the bottom and up the sides to form small crusts.
3. Bake for 5–7 minutes, or until lightly golden. Set aside.

Step 3: Prepare the Filling

1. In a mixing bowl, whisk together the eggs, heavy cream, garlic powder, onion powder, salt, and pepper until smooth.
2. Stir in the diced ham, chopped asparagus, and shredded cheese.

Step 4: Assemble the Quiche Cups

1. Pour the egg mixture evenly into the prepared muffin tin cavities (with or without crust).
2. Optional: Top with additional shredded cheese or a sprinkle of herbs like parsley or chives.

Step 5: Bake

Bake for 15–20 minutes, or until the quiche cups are set and lightly golden on top.

Step 6: Cool and Serve

Let the quiche cups cool in the pan for 5 minutes before transferring them to a wire rack. Serve warm or at room temperature.

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Tips for the Best Ham and Asparagus Quiche Cups

1. Blanch the Asparagus : Blanching the asparagus for 2–3 minutes ensures it’s tender but still retains its vibrant green color.
2. Adjust Seasonings : Taste the egg mixture before baking and adjust the seasonings as needed. Fresh herbs like thyme or dill can add extra flavor.
3. Experiment with Fillings : Try different combinations of meats, cheeses, and vegetables, such as bacon, spinach, mushrooms, or bell peppers.
4. Make Ahead : These quiche cups can be made ahead of time and stored in the refrigerator for up to 3 days or in the freezer for longer storage.
5. Use Fresh Ingredients : High-quality eggs, fresh asparagus, and real cheese provide the best flavor and texture.

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Variations to Try

While the classic version is divine, here are some creative twists to try:

1. Cheese Lover’s Quiche Cups : Add an extra layer of shredded cheese or use a mix of Gouda, feta, and mozzarella for a bold flavor.
2. Spinach and Mushroom Quiche Cups : Substitute asparagus with sautéed spinach and mushrooms for a vegetarian option.
3. Spicy Quiche Cups : Add a pinch of red pepper flakes or diced jalapeños for a spicy kick.
4. Crustless Option : Skip the crust entirely for a simpler, lower-carb version.
5. Gluten-Free Option : This recipe is naturally gluten-free, but ensure all ingredients (like seasoning blends) are certified gluten-free if needed.

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Serving Suggestions

Ham and Asparagus Quiche Cups are versatile enough to serve in a variety of ways:

• For Breakfast : Pair with a side of fresh fruit or avocado slices for a complete meal.
• At Brunch : Include them in your brunch spread alongside salads, roasted vegetables, or charcuterie boards.
• With Beverages : Pair with coffee, tea, or sparkling water for a refreshing pairing.
• For Meal Prep : Store in the refrigerator or freezer for quick, grab-and-go breakfasts throughout the week.

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Nutritional Information

Understanding the nutritional content of your meals helps you enjoy them mindfully. Here’s an approximate breakdown per quiche cup (assuming 12 servings):

• Calories: 120–150
• Fat: 10g
• Carbohydrates: 3g (net carbs)
• Fiber: 1g
• Protein: 8g

These numbers may vary slightly depending on the brands of ingredients used. Always check nutrition labels for accuracy.

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Frequently Asked Questions (FAQs)

Q: Can I use coconut flour instead of almond flour? A: Coconut flour absorbs more moisture, so you’ll need to adjust the ratio (use 1/4 cup coconut flour instead of 1 cup almond flour).

Q: What can I use instead of heavy cream? A: Unsweetened almond milk or coconut milk works as a substitute for a lighter option.

Q: Can I freeze these quiche cups? A: Absolutely! Store leftovers in a freezer-safe container for up to 3 months. Thaw in the refrigerator before reheating.

Q: How do I prevent the quiche cups from sticking to the pan? A: Grease the muffin tin well or use silicone baking cups to ensure easy removal.

Q: Can I make these quiche cups nut-free? A: Yes! Skip the almond flour crust or replace it with sunflower seed flour for a nut-free alternative.

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Conclusion

Ham and Asparagus Quiche Cups are proof that healthy eating doesn’t have to be boring or restrictive. With their rich egg custard, savory fillings, and customizable options, these quiche cups are sure to become a staple in your kitchen. Whether you’re serving them for breakfast, brunch, or simply treating yourself to something savory, this recipe guarantees a result that’s as easy to make as it is satisfying.

So gather your ingredients, preheat your oven, and get ready to create a batch of quiche cups that will leave everyone asking for seconds. Happy cooking—and happy indulging!

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