Keto Egg Cups

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🥚 Keto Egg Cups: A Delicious, Low-Carb Breakfast You Can Meal Prep

Meta Title: Keto Egg Cups Recipe | Low-Carb Breakfast Muffins
Meta Description: These Keto Egg Cups are the perfect protein-packed, low-carb breakfast. Easy to make, customizable, and great for meal prep. Ready in 30 minutes!

🌅 Start Your Day Right With Keto Egg Cups

If you’re on a ketogenic diet and need a quick, satisfying breakfast that fits your macros, Keto Egg Cups are your new best friend. Packed with protein, healthy fats, and veggies, these little breakfast muffins are easy to customize and perfect for grab-and-go mornings.

Whether you’re rushing out the door or prepping meals for the week, this low-carb breakfast option is delicious, nutritious, and totally keto-friendly.

✅ Why You’ll Love These Keto Egg Muffins

  • Low in carbs (only 5g net carbs per serving)
  • High in protein to keep you full longer
  • Super easy to prep and bake in under 30 minutes
  • Perfect for meal prep
  • Gluten-free and customizable

🛒 Ingredients You’ll Need

Main Ingredients:

  • 8 large eggs
  • ½ cup diced bell peppers (use assorted colors for visual appeal)
  • ½ cup diced onions
  • ½ cup diced tomatoes
  • ½ cup shredded cheese (cheddar or mozzarella work best)
  • 4 slices cooked bacon, crumbled
  • 2 tbsp chopped fresh parsley
  • Salt and pepper to taste

Other:

  • Cooking spray or olive oil (for greasing the muffin tin)

⏱ Prep & Cook Time

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Servings: 4 (makes about 8–10 egg cups depending on muffin size)

👨‍🍳 How to Make Keto Egg Cups

🔥 Step 1: Preheat the Oven

Set your oven to 375°F (190°C) and grease a muffin tin using cooking spray or olive oil.

🧅 Step 2: Prep the Veggies

In a bowl, mix your diced bell peppers, onions, and tomatoes. These vegetables not only add flavor and color but also important nutrients like Vitamin C and potassium.

🥚 Step 3: Beat the Eggs

Crack the eggs into a large mixing bowl. Season with salt and pepper, and beat gently until the yolks and whites are fully combined.

🧁 Step 4: Assemble the Egg Cups

  1. Evenly distribute the veggie mixture into the greased muffin tin.
  2. Pour the beaten eggs over the veggies, filling each cup about ¾ of the way full.
  3. Top with shredded cheese, crumbled bacon, and a sprinkle of fresh parsley.

🔥 Step 5: Bake

Place the tin in the preheated oven and bake for 18–20 minutes, or until the egg cups are firm and slightly golden on top.

✅ Pro Tip: Don’t overbake—remove them once the centers are just set for the best texture.

🍴 Step 6: Serve and Enjoy

Let the egg cups cool for a few minutes before gently removing them from the tin. Serve warm, or allow to cool completely and store in the fridge for up to 4 days.

🧾 Nutrition Info (Per Serving)

(1 serving = approx. 2–3 egg cups)

  • Calories: 250 kcal
  • Protein: 18g
  • Fat: 18g
  • Saturated Fat: 7g
  • Cholesterol: 380mg
  • Carbohydrates: 5g
  • Fiber: 1g
  • Net Carbs: 4g
  • Sugar: 3g
  • Sodium: 400mg
  • Potassium: 300mg
  • Vitamin A: 20% DV
  • Vitamin C: 40% DV
  • Calcium: 15% DV
  • Iron: 10% DV

Note: Nutrition values may vary depending on ingredients used.

💡 Tips & Variations

  • Swap the Meat: Use sausage, ham, or turkey bacon if you prefer.
  • Add Greens: Stir in chopped spinach, kale, or arugula for an extra nutrient boost.
  • Cheese Options: Try feta, goat cheese, or pepper jack for variety.
  • Make It Spicy: Add chopped jalapeños or a pinch of chili flakes for a kick.
  • Dairy-Free? Skip the cheese or use a plant-based alternative.

🥶 How to Store and Reheat

  • Refrigerate: Store in an airtight container for up to 4 days.
  • Freeze: Wrap individually and freeze for up to 2 months.
  • Reheat: Microwave for 30–60 seconds or reheat in a toaster oven for crisp edges.

🍳 Perfect for Meal Prep!

Double or triple the batch and you’ll have a keto-friendly breakfast ready all week long. These egg cups are great for kids, on-the-go adults, or anyone looking to stick to their low-carb goals.

📌 Final Thoughts

Keto Egg Cups are the ultimate grab-and-go breakfast for keto dieters and busy mornings. With endless customization options and just a handful of simple ingredients, they’ll become a weekly staple in your meal prep routine.

Give them a try, and you’ll never look at breakfast the same way again!

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