Baked Egg Ham and Cheese Cups | Perfect Grab-and-Go Keto Breakfast Recipe (2024)

FAQs

How many eggs a day on keto? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

To reheat refrigerated egg cups, microwave them for about 25-30 seconds. To reheat frozen egg cups, reheat about 50-60 seconds. Times can vary greatly depending on the microwave so if you're unsure, warm them up in increments of 15 seconds to avoid rubbery eggs!

The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.

Store leftover cooled Egg Muffin Cups in an airtight container or plastic bag in the fridge for up to 5 days or freeze for up to 6 months. To reheat from chilled, simply microwave for a minute or so, until warmed through. You can also reheat in a skillet with a little bit of water and cover until heated through.

You can either spray a 12-capacity NON-STICK muffin tray with a light coating of non-stick oil spray, or line each cup with paper liners. Personally I prefer spraying them because I'm, not a huge fan to paper sticking to my frittatas.

If your egg muffins came out dry, they are likely over-cooked. I recommend baking just until the eggs are set and no longer so they're nice and moist!

Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.

A restrictive diet can be hard to follow, and people may regain what they have lost if they return to their usual diet. A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs.

Most healthy adults can consume 4 eggs per day with no problems at all. How many eggs you consume depends on your size and daily caloric needs, but 4 eggs a day is not too many.

How many times should you eat a day on keto? ›

It depends on the individual and their specific needs, but typically, people following a ketogenic diet eat three main meals per day and may also have a few small snacks in between. It's important to make sure you're getting enough calories and nutrient-dense foods to support your body's needs while in ketosis.