Keto Egg Cups – 9 Ways are packed with protein and perfect for busy school or work mornings or a holiday brunch. Best of all, they’re all easy to make-ahead for a healthy breakfast on the go.
Ingredients:
BREAKFAST EGG MUFFINS - START WITH THIS BASE FOR ALL FLAVORS FIRST:
- 10 large eggs
- 1 - 1 1/2 teaspoons sea salt or to taste
- 1/4 - 1/2 teaspoon black pepper or to taste
- Broccoli and Cheddar Cheese
- 1/2 tsp dried thyme
- 1/2 tsp garlic powder
- 1 1/2 cups broccoli steamed and chopped (or frozen and thawed)
- 2/3 cup grated cheddar cheese plus more for topping
Buffalo Chicken
- 1/3 cup Buffalo Sauce I used Frank's
- 1/3 cup chopped green onions
- 1 cup chopped cooked or rotisserie chicken
- Ham and Cheddar Cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 tsp dried mustard or Dijon Mustard optional
- 2/3 cup grated cheddar cheese plus more for topping
- 3/4 cup chopped cooked or deli ham
Kimchi
- 1/2 teaspoon toasted sesame oil
- 1/3 cup finely chopped kimchi
- 1/4 cup diced red peppers
- 1/3 cup crumbled cooked bacon optional
Jalapeño Popper
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 3-4 Jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
- 1/3 cup softened cream cheese
- 1/2 cup grated cheddar cheese
- 1/3 cup cooked crumbled bacon
Mushroom, Pepper, and Spinach
- 1/2 tsp smoked paprika
- 1/4 tsp chili powder optional or to taste
- 1 cup chopped mushrooms white button or cremini
- 1/2 cup diced green bell peppers
- 1 cup chopped spinach
- 1/4 cup diced cooked sausage optional
Spinach and Cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 2 cups chopped spinach
- 1 1/2 cups grated Parmesan cheese plus more for topping
Sun-Dried Tomato, Parmesan and Spinach
- 1/3 cup 1/2 sun-dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
- 3/4 cup chopped spinach
- 1/4 cup loosely packed chopped fresh basil
- 1 cup grated Parmesan cheese plus more for topping
Tomato, Spinach, and Parmesan
- 1/2 tsp garlic powder
- 3/4 tsp Italian seasoning
- 1 cup diced ripe tomatoes
- 1 cup chopped spinach
- 3/4 cup grated Parmesan cheese plus more for topping
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.