9 Keto Egg Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!
Course
Breakfast
Cuisine
American
Keyword
breakfast, egg cups, eggs, keto, low carb
Prep Time5minutes
Cook Time15minutes
Total Time20minutes
Servings12
Calories94kcal
AuthorKelly
Ingredients
Ingredients
BREAKFAST EGG MUFFINS - START WITH THIS BASE FOR ALL FLAVORS FIRST:
10large eggs
1 - 1 1/2teaspoonssea saltor to taste
1/4 - 1/2teaspoonblack pepperor to taste
Broccoli and Cheddar Cheese
1/2tspdried thyme
1/2tspgarlic powder
1 1/2cupsbroccolisteamed and chopped (or frozen and thawed)
2/3cupgrated cheddar cheeseplus more for topping
Buffalo Chicken
1/3cupBuffalo SauceI used Frank's
1/3cupchopped green onions
1cupchopped cookedor rotisserie chicken
Ham and Cheddar Cheese
1/2teaspoongarlic powder
1/2teaspoononion powder
1/2tspdried mustard or Dijon Mustardoptional
2/3cupgrated cheddar cheeseplus more for topping
3/4cupchopped cooked or deli ham
Kimchi
1/2teaspoontoasted sesame oil
1/3cupfinely chopped kimchi
1/4cupdiced red peppers
1/3cupcrumbled cooked baconoptional
Jalapeño Popper
1/2tspgarlic powder
1/2tsponion powder
3-4Jalapeño peppersde-seeded and chopped, plus round slices for topping (if desired)
1/3cupsoftened cream cheese
1/2cupgrated cheddar cheese
1/3cupcooked crumbled bacon
Mushroom, Pepper and Spinach
1/2tspsmoked paprika
1/4tspchili powderoptional or to taste
1cupchopped mushroomswhite button or cremini
1/2cupdiced green bell peppers
1cupchopped spinach
1/4cupdiced cooked sausageoptional
Spinach and Cheese
1/2teaspoongarlic powder
1/2teaspoondried basil
2cupschopped spinach
1 1/2cupsgrated Parmesan cheeseplus more for topping
Sun-Dried Tomato, Parmesan and Spinach
1/3cup1/2 sun dried tomatoessoaked in very warm water until tender and chopped (discard soaking water)
3/4cupchopped spinach
1/4cuploosely packed chopped fresh basil
1cupgrated Parmesan cheeseplus more for topping
Tomato, Spinach and Parmesan
1/2tso garlic powder
3/4tspItalian seasoning
1cupdiced ripe tomatoes
1cupchopped spinach
3/4cupgrated Parmesan cheeseplus more for topping
Instructions
Instructions
START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:
Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
Broccoli and Cheddar
Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins1 filling each about 2/3 full.
Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
Buffalo Chicken
Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-15 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.
Ham and Cheddar
Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.
Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Kimchi
Whisk in sesame oil until combined. Stir in kimchi, cheese and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.
Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.
Jalapeño Popper
Whisk in garlic powder, onion powder and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.
Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-15 minutes, or until set.
Mushroom, Green Pepper and Spinach
Whisk in Italian seasoning until combined. Stir in mushrooms, peppers and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.
Bake in preheated oven for 12-15 minutes, or until set.
Spinach and Cheese
Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Sun-Dried Tomato, Parmesan and Spinach
Stir in sun-dried tomatoes, spinach, basil and cheese. Divide evenly into muffin cups filling each about 2/3 full.
Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Tomato, Spinach & Cheese
Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes, spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Recipe Video
Nutrition Facts
9 Keto Egg Cups
Amount Per Serving (1 g)
Calories 94Calories from Fat 27
% Daily Value*
Total Fat 3g5%
Total Carbohydrates 1g0%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.