Low Carb Mini Ham & Broccoli Quiches | THM: S, Keto


Every once in a while, I like to make ham and egg cups in a muffin tin for an easy protein-packed lunch. Brad and I enjoy them, but our kids think they’re too egg-y and bland. Our 5-year-old’s favorite food in the world is quiche, and the crispy ham of the egg cups make a great crust; I turned the filling into something quiche-like, and now we’ve got THM-friendly Ham & Broccoli Quiches that the whole family loves!


This THM S recipe is a frugal meal that doesn’t require any special ingredients. Easy to put together and very flavorful, these low carb Ham & Broccoli Quiches are great for breakfast, lunch, dinner, or as an appetizer!


Yield: 12

Low Carb Mini Ham & Broccoli Quiches

Low Carb Mini Ham & Broccoli Quiches

These incredibly easy, no-special-ingredient quiches are perfect for breakfast, lunch, dinner, or as an appetizer. Flavorful and high in protein, this recipe makes 12 mini quiches: perfect for a large family meal or make-ahead convenience.

Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes


  • 12 slices of deli ham
  • 8 strips of bacon, chopped
  • 2 broccoli crowns, finely chopped
  • 1/2 onion, finely chopped
  • 1 Tbsp butter
  • 6 eggs
  • 1/4 cup cream
  • 1/2 tsp mineral salt
  • 1/4 tsp ground pepper
  • 2 cups cheddar cheese, grated


  1. Preheat oven to 375. Line each cup of a regular-sized ungreased muffin tin with a slice of deli ham. Set one cup of grated cheese aside to use as a topping later. Divide the other half evenly between the twelve muffin tins by sprinkling approx. 1 Tbsp of grated cheese on each slice of ham. Set aside.
  2. In a large frying pan, scramble fry bacon, broccoli, onion, and butter together until onion is clear, bacon is crispy, and broccoli is tender-crisp.
  3. In a separate bowl, whisk eggs, cream, salt, and pepper together. Stir in broccoli mixture. Pour filling on top of the cheese inside the ham cups. Sprinkle remaining cheese on top.
  4. Bake at 350 for 10-12 minutes until cheese is bubbly and the ham edges start to crisp.


Southwestern Stuffed Peppers | THM S


When my friend went on vacation this year, she gave me permission to raid her gorgeous vegetable garden while she was gone. I scored a bag full of peppers and tomatoes and used them to make these simple, slightly spicy, Southwestern Stuffed Peppers that don’t require any special ingredients.


These Southwestern Stuffed Peppers are a THM S. You can eat them as a meal in itself, or serve them with rice for a filling Crossover. If you really love the flavor of green peppers, you don’t need to bake them for as long as the recipe states. The meat filling is precooked, so the amount of crunch you like your pepper to have is up to you. (I like mine quite roasted, until they’re an olive green color – about 45 minutes to an hour in the oven.)

Yield: 4

Southwestern Stuffed Peppers | THM S

Southwestern Stuffed Peppers | THM S

These simple, slightly spicy, Southwestern Stuffed Peppers are a THM S and don't require any special ingredients. Enjoy with rice, if you'd like a Crossover.

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour


  • 2 large green peppers, halved and seeded
  • 1 lb ground beef
  • 1/3 cup red pepper, chopped
  • 1/4 cup onion, chopped
  • 1/2 cup tomatoes, chopped
  • 1 garlic clove
  • 3 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1/2 tsp mineral salt
  • 1/2 tsp xanthan gum
  • 1/4 tsp black pepper
  • 1/8 tsp cayenne pepper


  • sour cream
  • cheddar cheese, grated
  • tomatoes, diced


  1. Preheat oven to 350. Arrange pepper halves in baking dish.
  2. Scramble fry ground beef, red pepper, and onion together. Drain fat. Return to burner and add in tomatoes, garlic, and spices. Fry together for a few minutes longer. Remove from heat and stir in xanthum gum to thicken up remaining juices.
  3. Pour meat mixture into pepper halves and bake for 20-45 minutes (depending how "done" you like your peppers).
  4. Before serving, garnish with grated cheese, sour cream, and fresh tomatoes.


5 Ingredient Chicken Parmesan

This 5 Ingredient Chicken Parmesan is one of our family’s favorite recipes and certainly one of the easiest to make! The kids call it “Pizza Chicken” because it really does taste like pizza. It’s my go-to recipe when I’m pressed for time (it only takes 5 minutes to prepare), but delicious enough to serve company.

easy chicken parmesan 5 ingredientsIt’s also a Trim Healthy Mama friendly recipe if you use a sugar-free tomato sauce like the one pictured below. It’s an ‘S’ dish because of the fat in the cheeses.

easy chicken parmesanYou’ll need:

  • one package of boneless, skinless chicken thighs (my grocery store sells 8-9 in a pack)
  • one jar of tomato sauce (President’s Choice’s Spicy Roasted Garlic sauce is our favorite and it’s sugar-free!)
  • mozzarella cheese
  • cheddar cheese
  • parmesan cheese

easy chicken parmesan sauceDirections: Spread the chicken thighs in an ungreased 9×13 baking dish. Dump on the jar of tomato sauce.

easy chicken Parmesan with cheeseSprinkle on the cheeses.

easy chicken Parmesan bakedBake at 350 F’ for 30 minutes or until chicken is cooked through and cheese is hot and bubbly.

easy chicken parmesan trim healthy mamaServe over Dreamfields pasta, or enjoy on its own with a salad.

Here’s the printable!

5 Ingredient Chicken Parmesan

5 Ingredient Chicken Parmesan


  • 8 or 9 boneless, skinless chicken thighs
  • 1 640ml jar of sugar-free tomato sauce such as President's Choice's Spicy Roasted Garlic
  • 1 cup mozzarella cheese, grated
  • 1 cup cheddar cheese, grated
  • 1/4 cup parmesan cheese, grated


  1. Spread the chicken thighs in an ungreased 9x13 baking dish.
  2. Pour tomato sauce over top of chicken.
  3. Sprinkle on cheeses.
  4. Bake at 350 F' for 30 minutes or until chicken is cooked through and cheese is hot and bubbly.