Keto Egg Cups are a simple, versatile, and low-carb breakfast or snack option made with eggs, healthy fats, and keto-friendly vegetables and proteins. They are baked in muffin form, making them perfect for meal prep, grab-and-go breakfasts, or portion-controlled meals. These egg cups are fluffy, flavorful, and customizable while staying well within ketogenic guidelines.
Ingredients (Makes 10–12 egg cups)
Eggs and Dairy
- 10 large eggs
- ¼ cup heavy cream (or full-fat coconut cream for dairy-free)
- 1 cup shredded cheese (cheddar, mozzarella, Swiss, or pepper jack)
Proteins
- ½ cup cooked bacon, crumbled
or - ½ cup cooked sausage, crumbled
or - ½ cup diced ham (sugar-free)
Vegetables (Low-Carb)
- ½ cup spinach, finely chopped
- ¼ cup bell peppers, finely diced
- ¼ cup mushrooms, finely chopped
- 2 tablespoons green onions (optional)
Seasonings
- ¾ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon paprika or chili flakes (optional)
Fats (For Greasing)
- Butter, ghee, or avocado oil
Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). Generously grease a standard 12-cup muffin tin with butter, ghee, or avocado oil to prevent sticking.
Step 2: Prepare Fillings
If using raw vegetables, lightly sauté mushrooms and bell peppers in a skillet over medium heat for 2–3 minutes until softened. This removes excess moisture and improves texture. Allow them to cool slightly.
Step 3: Whisk the Egg Mixture
In a large mixing bowl, crack the eggs and whisk thoroughly until the yolks and whites are fully combined. Add the heavy cream, salt, black pepper, garlic powder, onion powder, and paprika. Whisk again until smooth and slightly frothy.
Step 4: Assemble the Egg Cups
Evenly distribute the cooked protein, vegetables, and shredded cheese among the greased muffin cups. Pour the egg mixture over the fillings, filling each cup about ¾ full to allow room for expansion.
Step 5: Bake
Place the muffin tin on the center rack of the oven and bake for 18–22 minutes, or until the egg cups are set in the center and lightly golden on top. A toothpick inserted into the middle should come out clean.
Step 6: Cool and Remove
Remove the muffin tin from the oven and allow the egg cups to cool for 5 minutes. Carefully run a knife around the edges and lift them out.
Serving Suggestions
Serve warm on their own or with:
- Avocado slices
- Keto-friendly hot sauce
- Sour cream or full-fat Greek yogurt
These egg cups can be enjoyed for breakfast, lunch, or as a protein-rich snack.
Storage and Reheating
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Freeze cooled egg cups for up to 2 months.
- Reheating: Reheat in the microwave for 20–30 seconds or in the oven at 350°F (175°C) until warmed through.
Customization Ideas
- Add crumbled feta and olives for a Mediterranean version
- Use smoked salmon and cream cheese for a breakfast-style treat
- Make it vegetarian by increasing cheese and low-carb vegetables
Approximate Nutrition (Per Egg Cup)
- Net Carbs: 1–2 g
- Fat: High
- Protein: Moderate
- Keto-Friendly: Yes
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