Keto Breakfast Egg Cups

Name: Keto Breakfast Egg Cups
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 12 cups
Ingredients: 6 large eggs; 1 cup spinach, chopped; 1/2 cup bell pepper, diced; 1/2 cup shredded cheese (cheddar or mozzarella); 1/4 cup heavy cream; Salt and pepper to taste; Olive oil for greasing muffin tin

Highlighted under: Natural Healthy Meals Collection

I absolutely love starting my day with these Keto Breakfast Egg Cups! They are easy to prepare and packed with protein, which keeps me feeling full longer. Each cup is a delightful combination of veggies, cheese, and eggs, all baked to perfection. I appreciate how customizable they are, allowing me to tweak the ingredients based on what I have on hand or what I’m craving. Trust me, once you make them, they’ll become your go-to breakfast meal prep!

Created by

Elspeth Murray

Last updated on 2026-02-06T17:38:35.727Z

When I first tried making these Keto Breakfast Egg Cups, I was amazed at how quick and satisfying they turned out. I experimented with different vegetables and spices, finally landing on a winning combination of spinach and bell peppers that adds flavor without extra carbs. The key is to lightly sauté the veggies before mixing them with the eggs to enhance their flavor and prevent them from making the cups soggy.

These egg cups have become a staple in my home because they are not only nutritious but also incredibly versatile. You can swap out the veggies or add meats like bacon or sausage depending on your preference. Just remember not to overfill the muffin tins, as they rise during baking!

Why You'll Love This Recipe
Quick and easy to whip up, perfect for busy mornings
Health-conscious ingredients prioritize low carbs and high protein
Great for meal prep, stash some in the fridge for the week ahead

Ingredient Insights

Each ingredient in these Keto Breakfast Egg Cups serves a specific purpose. The eggs are the foundation, providing protein and structure. The heavy cream enhances the richness and creaminess of the mixture, giving the cups a luscious texture. Meanwhile, the vegetables not only add flavor but also contribute essential nutrients without adding significant carbs, making this a wholesome breakfast option.

You can easily swap out the spinach and bell peppers for other low-carb veggies such as zucchini, mushrooms, or even broccoli. Just be sure to adjust the sautéing time as different vegetables will require varying amounts of cooking before adding them to the egg mixture.

Perfecting the Bake

Baking at the correct temperature is crucial for achieving perfectly set egg cups. Keep an eye on them during the last few minutes of baking; they should be golden around the edges and no longer jiggly in the center. If they are browning too quickly, you can gently cover the muffin tin with aluminum foil to prevent over-browning while the centers finish cooking.

In addition, allow the cups to cool in the pan for about 5 minutes before removal. This helps them set further and minimizes the risk of them sticking or breaking apart when you take them out.

Ingredients

Gather these fresh ingredients to make your Keto Breakfast Egg Cups:

Ingredients

6 large eggs
1 cup spinach, chopped
1/2 cup bell pepper, diced
1/2 cup shredded cheese (cheddar or mozzarella)
1/4 cup heavy cream
Salt and pepper to taste
Olive oil for greasing muffin tin

Make sure to adjust the quantities based on your taste preferences!

Instructions

Follow these simple steps for a delicious breakfast:

Prepare the Muffin Tin

Preheat your oven to 375°F (190°C) and grease a muffin tin with olive oil.

Sauté Veggies

In a skillet, sauté the chopped spinach and diced bell peppers until they are tender, about 3-4 minutes.

Mix Eggs

In a mixing bowl, whisk together the eggs, heavy cream, salt, and pepper until well combined.

Combine Ingredients

Fold the sautéed veggies and shredded cheese into the egg mixture until evenly distributed.

Fill Muffin Tin

Pour the egg mixture into each muffin cup, filling them about 3/4 full.

Bake

Bake in the preheated oven for 20 minutes, or until the egg is set and lightly golden.

Cool and Serve

Let the cups cool for a few minutes before gently removing them from the tin. Enjoy warm or store them in the fridge for meal prep!

These egg cups can be refrigerated for up to five days, making them perfect for breakfast on the go!

Pro Tips

Experiment with different cheeses and vegetables to create your perfect Keto Breakfast Egg Cup.

Storage and Reheating

These Keto Breakfast Egg Cups are perfect for meal prep! After they have cooled completely, store them in an airtight container in the fridge for up to one week. If you're looking to store them longer, they can be frozen. Just layer parchment paper between the cups to prevent sticking and keep them in a freezer-safe container for up to 3 months.

To reheat, simply pop them in the microwave for about 30–60 seconds, or until heated through. If you prefer a crispy texture, you can reheat them in a toaster oven at 350°F (175°C) for about 5–7 minutes.

Serving Suggestions

These egg cups are versatile and can be served in various ways. Try pairing them with avocado slices for added healthy fats. A dollop of sour cream or a sprinkle of fresh herbs like chives or parsley can elevate the flavors even further. For those who enjoy a kick, a few dashes of hot sauce or salsa can add a zesty finish.

If you're hosting brunch or need a portable breakfast option, consider serving these cups with a side salad or some fresh fruit. They are also a fantastic addition to a low-carb breakfast platter alongside cured meats and cheeses for a satisfying start to your day.

Questions About Recipes

→ Can I make these egg cups without cheese?

Absolutely! You can omit the cheese or substitute it with a plant-based alternative.

→ How do I store leftovers?

Store leftover egg cups in an airtight container in the fridge for up to five days.

→ Can I freeze these egg cups?

Yes, you can freeze them! Just make sure to let them cool completely before freezing. They can be reheated in the microwave when ready to eat.

→ What can I serve with these egg cups?

These egg cups pair well with a side of fresh fruit or a simple green salad.