Pin it Savory, cheesy, and with a gentle kick from jalapeños, these easy-to-make Keto Jalapeño Cheddar Egg Cups are a perfect grab-and-go breakfast for keto and low-carb eaters. These fluffy egg bites combine the richness of sharp cheddar with the freshness of red bell peppers and green onions for a satisfying morning meal that fits your lifestyle.
Pin it Whether you are looking for a simple breakfast to power your workday or a colorful addition to a weekend brunch, these egg cups deliver on flavor and convenience. They are baked until golden and puffed, offering a beautiful presentation that the whole family will enjoy.
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, chopped cilantro
Instructions
- Step 1: Preheat and Prep
- 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: Whisk the Eggs
- In a medium bowl, whisk together eggs, heavy cream, garlic powder, salt, and black pepper until well combined.
- Step 3: Add the Fillings
- Stir in the shredded cheddar cheese, jalapeño, red bell pepper, and green onions.
- Step 4: Fill the Muffin Tin
- Divide the mixture evenly among the 6 muffin cups, filling each about 3/4 full.
- Step 5: Garnish
- Top each cup with extra jalapeño slices if desired.
- Step 6: Bake
- Bake for 18–20 minutes, or until the egg cups are puffed, golden, and set in the center.
- Step 7: Cool and Serve
- 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 ensure your egg cups are as spicy or mild as you like, adjust the jalapeño quantity and be careful to remove the seeds if you want less heat. For a quick morning meal, these reheat well in the microwave in about 30 seconds each. Using silicone muffin liners is recommended for the easiest release after baking.
Varianten und Anpassungen
This recipe is highly versatile; you can swap the sharp cheddar for Monterey Jack or pepper jack for a different flavor profile. For those wanting extra protein, feel free to add some cooked bacon or diced ham to the mixture before baking.
Serviervorschläge
Serve these egg cups warm, topped with a sprinkle of fresh cilantro and extra jalapeño slices for an extra kick. They are great on their own as a portable snack or paired with a side of avocado for a more substantial keto breakfast. If you are highly sensitive to gluten, always remember to check your cheese and spice labels for hidden gluten.
Pin it Enjoy these delicious, cheesy Keto Jalapeño Cheddar Egg Cups as part of your weekly meal prep. With 110 calories and 8g of fat per cup, they are a satisfying way to maintain your keto goals while enjoying a breakfast full of bold, savory flavor.
Recipe FAQs
- → How long do these egg cups stay fresh?
Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. They reheat perfectly in the microwave for about 30 seconds each.
- → Can I freeze these egg cups?
Yes! Wrap each cooled cup individually in plastic wrap and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
- → How can I reduce the spice level?
Remove all seeds and membranes from the jalapeño before dicing, or reduce the amount to half. You can also substitute mild green chilies instead.
- → What other vegetables can I add?
Spinach, diced mushrooms, bell peppers, or cooked broccoli work well. Just be sure to cook moisture-heavy vegetables like spinach before adding to prevent soggy cups.
- → Can I make these dairy-free?
Substitute the heavy cream with unsweetened coconut cream or almond milk, and use dairy-free cheddar shreds. The texture may be slightly different but still delicious.