Keto Egg Cups

Keto Egg Cups: A Delicious and Nutrient-Packed Breakfast Option

Introduction:

Kickstart your day with a keto-friendly breakfast that’s not only delicious but also low in carbs – Keto Egg Cups! These savory treats are easy to make, customizable to your taste, and provide a hearty serving of protein and healthy fats. In this recipe, we’ll guide you through the preparation, cooking process, and share the full nutrition values.

Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4

Ingredients:

• 8 large eggs
• 1/2 cup diced bell peppers (assorted colors)
• 1/2 cup diced onions
• 1/2 cup diced tomatoes
• 1/2 cup shredded cheese (cheddar or mozzarella)
• 4 slices cooked bacon, crumbled
• 2 tablespoons chopped fresh parsley
• Salt and pepper to taste
• Cooking spray or olive oil for greasing

Instructions:

1. Preheat the Oven:

• Preheat your oven to 375°F (190°C). Meanwhile, grease a muffin tin with cooking spray or a light coating of olive oil.

1. Prepare the Vegetables:

• In a bowl, combine the diced bell peppers, onions, and tomatoes. These colorful veggies not only add flavor but also provide essential nutrients.

1. Assemble the Egg Cups:

• Crack each egg into a separate bowl to ensure freshness. Gently beat the eggs and season with salt and pepper according to your taste.
• Distribute the mixed vegetables evenly among the greased muffin tin compartments.
• Pour the beaten eggs over the vegetables, filling each cup almost to the top.
• Top each cup with shredded cheese, crumbled bacon, and a sprinkle of fresh parsley.

1. Bake to Perfection:

• Place the muffin tin in the preheated oven and bake for approximately 18-20 minutes or until the eggs are set. To avoid overcooking, keep an eye on them.

1. Serve and Enjoy:

• Once done, let the egg cups cool for a few minutes. Use a knife or spoon to gently remove them from the muffin tin.
• Serve hot and enjoy a flavorful, keto-friendly breakfast!

Nutrition Values (Per Serving):

• Calories: 250 kcal
• Protein: 18g
• Fat: 18g
• Saturated Fat: 7g
• Carbohydrates: 5g
• Fiber: 1g
• Sugar: 3g
• Cholesterol: 380mg
• Sodium: 400mg
• Potassium: 300mg
• Vitamin A: 20%
• Vitamin C: 40%
• Calcium: 15%
• Iron: 10%

Tips and Variations:

• Customize Your Cups: Feel free to add other keto-friendly ingredients like spinach, mushrooms, or feta cheese to suit your taste.
• Make Ahead: Prepare the egg cups ahead of time and store them in the refrigerator. Reheat in the microwave for a quick breakfast on busy mornings.
• Batch Cooking: Double or triple the recipe to have a ready-made breakfast for the entire week.

Conclusion:

These Keto Egg Cups are a fantastic way to start your day on a healthy note. Packed with protein, veggies, and good fats, they align perfectly with a ketogenic lifestyle. The easy preparation and customizable nature of this recipe make it a staple for anyone looking to maintain a low-carb diet without compromising on flavor. Try it out and savor the goodness of a keto-friendly breakfast!