Save Savory, cheesy, and with a gentle kick from jalapeños, these easy-to-make egg cups are a perfect grab-and-go breakfast for keto and low-carb eaters. These Keto Jalapeño Cheddar Egg Cups offer a fluffy texture and a spicy punch that makes for a satisfying start to any morning.
Save Whether you're looking for a savory snack or a protein-rich meal, these egg cups are incredibly versatile. The combination of sharp cheddar and fresh vegetables ensures every bite is packed with flavor.
Ingredients
- 6 large eggs
- 1/2 cup (60 g) shredded sharp cheddar cheese
- 1/4 cup (60 ml) heavy cream
- 1 medium jalapeño, deseeded and finely chopped
- 1/4 cup (30 g) diced red bell pepper
- 2 tablespoons chopped green onions
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Optional Garnish: extra sliced jalapeño and chopped cilantro
Instructions
- Step 1
- Preheat the oven to 350°F (175°C). Lightly grease a 6-cup muffin tin with nonstick spray or line with silicone muffin liners.
- Step 2
- In a medium bowl, whisk together eggs, heavy cream, garlic powder, salt, and black pepper until well combined.
- Step 3
- Stir in the shredded cheddar cheese, jalapeño, red bell pepper, and green onions.
- Step 4
- Divide the mixture evenly among the 6 muffin cups, filling each about 3/4 full.
- Step 5
- Top each cup with extra jalapeño slices if desired.
- Step 6
- Bake for 18–20 minutes, or until the egg cups are puffed, golden, and set in the center.
- Step 7
- Let cool for 3–5 minutes, then run a knife around the edges to release. Serve warm or store in the refrigerator for up to 4 days.
Zusatztipps für die Zubereitung
To control the spice level, adjust the quantity of jalapeños or ensure all seeds are removed for a milder flavor. Using silicone liners will make cleanup and removal even easier.
Varianten und Anpassungen
Swap the sharp cheddar for Monterey Jack or pepper jack if you want a different cheesy profile. For those wanting more protein, feel free to add cooked crumbled bacon or diced ham to the mixture before baking.
Serviervorschläge
Garnish with fresh cilantro and extra jalapeño slices for a beautiful presentation. These egg cups reheat beautifully in the microwave for 30 seconds, making them the ultimate grab-and-go meal. Each serving contains approximately 110 calories, 8g fat, and 7g protein.
Save Enjoy these savory Keto Jalapeño Cheddar Egg Cups as part of a balanced low-carb lifestyle. They are a simple, delicious way to stay on track with your nutritional goals while enjoying bold flavors.
Recipe FAQ
- → Can I make these egg cups ahead of time?
Yes, these egg cups are perfect for meal prep. Store them in an airtight container in the refrigerator for up to 4 days and reheat in the microwave for about 30 seconds each.
- → How can I reduce the spice level?
Simply reduce the amount of jalapeño or remove the seeds and membranes completely, which contain most of the heat. You can also substitute mild green chilies instead.
- → Can I freeze these egg cups?
Absolutely. Freeze the cooled cups in a single layer, then transfer to a freezer bag for up to 2 months. Thaw overnight in the refrigerator before reheating.
- → What other cheeses work well in this recipe?
Monterey Jack, pepper jack, Colby jack, or Mexican blend cheese all work beautifully. Each brings a slightly different flavor profile while maintaining the creamy texture.
- → Can I add meat to these egg cups?
Cooked bacon, diced ham, crumbled sausage, or even chorizo make excellent additions. Cook the meat beforehand and add about 1/4 cup to the egg mixture before baking.
- → Why did my egg cups deflate after removing from the oven?
Some deflation is completely normal as the steam escapes and the structure settles. They'll still taste delicious and maintain a fluffy interior texture.