Keto Egg Cups - 9 Ways

Keto Egg Cups - 9 Ways

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:

  1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
  2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.

Broccoli and Cheddar

  1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins1 filling each about 2/3 full.
  2. Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.

Buffalo Chicken

  1. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
  2. 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

  1. 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.
  2. Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Kimchi

  1. 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.
  2. Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.

Jalapeño Popper

  1. 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.
  2. 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

  1. 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.
  2. Bake in preheated oven for 12-15 minutes, or until set.

Spinach and Cheese

  1. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato, Parmesan and Spinach

  1. Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Tomato, Spinach & Cheese

  1. 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.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Source: Life Made Keto

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