Prep Time: 10 mins | Cook Time: 18 mins | Total Time: 33 mins | Servings: 12 cups
Low carb breakfast cups with bacon, cheese, heavy cream, and veggies. Perfect for meal prep and can easily modify. These Keto Egg Cups are an excellent breakfast option because they are healthy, easy, and quick to make.
Ingredients
10 Eggs
8 slices bacon
½ medium onion chopped
½ medium green pepper chopped
2 ounces spinach finely chopped
½ c. heavy whipping cream
1 ¾ c. cheddar cheese
¼ c. Monterey jack cheese
1 teaspoon Worcestershire sauce
1/2 teaspoon pepper
1/2 teaspoon salt
dash of nutmeg
½ teaspoon parsley for garnishing
½ teaspoon red pepper flakes optional
HOW TO MAKE KETO EGG CUPS WITH BACON & CHEESE
Step 1: Prepare the oven. Preheat it to 375 degrees F.
Step 2: Into bite-sized pieces, slice the bacon. In a skillet, fry the bacon until golden brown. When done, set aside.
Step 3: In the same pan with a tbsp reserved bacon grease, saute the onion and green peppers over medium heat until soft. Transfer on a paper towel to drain. Set aside.
Step 4: Crack 10 eggs in a medium-sized bowl. Add in the heavy whipping cream, Worcestershire sauce, pepper, salt, and a dash of nutmeg. Beat the eggs using a whisk until everything is incorporated.
Step 5: In a different bowl, combine the green peppers, onion, chopped spinach, and ¾ of the crumbled bacon. Then among the muffin tins, evenly divide the filling.
Step 6: To each cup, add the Monterey jack cheese and cheddar.
Step 7: Evenly among the muffin tins, distribute the egg mixture, top with the reserved bacon, and sprinkle with sprinkle parsley and red pepper flakes (optional).
Step 8: Place in the preheated oven and bake for about 18 to 22 minutes until a knife inserted in the cups comes out almost clean. I take the cups out before they turn brown or undercook for a couple of minutes if you’d like the cups “wet”.
Notes:
Egg cup filling variations:
1. Easily customize the egg cups. Change the filling if you’d like or needed. Below are some other ingredients you can add:
thinly sliced mushrooms
small broccoli florets
other meats like ham, sausage, or pork roll
other cheese like gruyere, mozzarella, feta or gouda
caramelized onions
fresh herbs such as chives, thyme, or parsley
sriracha sauce, cayenne pepper, or jalapenos for some heat
2. To store the cups, place them in a sealed container and the fridge for up to 5 to 7 days. To reheat, put in the microwave for 15 to 30 seconds.
3. These cups are perfect for meal prep. Make a large batch, completely cool, then wrap individually in plastic wrap, and place them in a container or freezer bag. Freeze for up to 6 weeks. When reheating, defrost first.
Nutrition Facts:
Serving: 1muffin cup, Calories: 228kcal | Carbohydrates: 2g | Protein: 12g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 179mg | Sodium: 375mg | Potassium: 149mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1019IU | Vitamin C: 6mg | Calcium: 169mg | Iron: 1mg
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