Breakfast Egg Cups (3 Ways)

breakfast egg cups

These fluffy scrambled breakfast egg cups can be made using bacon, spinach, or salami. Add cheddar cheese for an extra filling treat.

Here’s one of the best recipes that’s easy to make, nutrient-dense, and fits your keto macros well. If you know me, I’m a big fan of simple. Not just that, but I also know that some people do not enjoy cooking.

If you’re one of them but your goal is to follow the keto diet as healthy as possible, then your best option is to go with home recipes that are beginner-friendly. They should also be something you can make a big batch of so you can reheat them anytime.

I came up with these egg cups simply because I’m one who’s fond of eating eggs for breakfast. I do that when I don’t fast. But eggs can get boring over time – hard boiled, soft boiled, sunny side up, and scrambled.

So… Why not put eggs in a muffin tin and bake them? And with ingredients like meat, veggies, and cheese, they’ll be the most satisfying meal ever.

Here is a picture of the breakfast egg cups I made. You can also call them mini frittatas if you like.

done breakfast egg cups

Looking cute, right? In my opinion, they’re not just great for breakfast – they can also serve as a quick afternoon snack. (I also had a few for dinner as I was too tired to cook and had leftovers of these anyway.)

There are only 4 ingredients in an egg cup. That would be an egg, your choice of meat/veggie, salt to taste, and cheese.

For this recipe, I’m sharing 3 versions of breakfast egg cups depending on what’s in your fridge or your food preference. I follow a carnivore keto diet, which makes me a ketovore, so I let Charles enjoy the spinach egg cups. He loved them.

Check out these 3 types of egg cups:

  • Bacon and cheese
  • Spinach and cheese
  • Salami and cheese

If you’re deciding that you want to add some more ingredients like milk, chopped onions and tomatoes, or try other types of cheeses, feel free to do so. Just keep in mind that the macros will increase – find out how much you’re getting for each extra ingredient.

One serving (1 egg cup) has only a little above 1 gram of total carbs. It’s impossible to get kicked out of ketosis with this filling meal. Read below to find out how it’s done.

How to Make Breakfast Egg Cups

You will need 7 large eggs to make 9 breakfast egg cups. First, you’re going to break the eggs, beat them, and add salt to taste. You can use any salt you like, but for me, I use Redmond real salt – I think it just makes any food taste better.

Also, you’ll need to preheat your oven to 350 degrees. Meanwhile, prepare the rest of the ingredients: Bacon (2 strips), Spinach (3 leaves), salami (3 slices), and shredded cheddar cheese (9 tablespoons). Chop, cook them one at a time just for a few minutes, and set aside.

breakfast egg cups ingredients

The next step is to pour the beaten eggs into an egg muffin tin. Make sure that the 9 muffin tin holes are well-greased with non-stick cooking spray to prevent the egg cups from sticking to the sides.

Do not fill a hole to the top to prevent the egg mixture from overflowing during the cooking process. See the photo below.

Note: As an experiment, I actually tried using a cupcake liner instead of the cooking spray. Honestly, that didn’t turn out great. The egg cups ended up sticking to the liner, making them difficult to peel off. You can’t do it without ruining the egg cups!

Next, divide the chopped spinach equally into 3 muffin tin holes. Do the same for the chopped bacon and salami. Then add a tablespoon of shredded cheese into each muffin tin hole so that all 9 holes get the cheese.

muffin tin with mixture

Put the filled muffin tin in the oven. Bake for 20 minutes or until the eggs are set. Let the egg cups cool for a few minutes before taking each from the muffin tin. You can do this conveniently by running a butter knife through the sides of each egg cup. It’ll come off easily. Serve warm on a plate.

Ingredients used to make breakfast egg cups:

  • Eggs – Eggs are so versatile, and they’re an easy way to boost your nutrient intake on a low-carb keto diet. Use 7 large eggs for this recipe to make 9 egg cups.
  • Bacon – Choose bacon with no added sugars. Pork or beef bacon is good either way. 2 strips of bacon should adequately fill 3 muffin tin holes.
  • Spinach – I decided to include spinach as an option for those who love veggies or are on a vegetarian keto diet. Spinach is low-calorie and is a source of vitamin A, iron, potassium, and magnesium.
  • Salami – Salami is high in fat and protein. Like bacon, choose salami that’s sugar-free to avoid getting kicked out of ketosis. Another thing I love about salami is that it contains lots of sodium which is essential on a low-carb diet.
  • Cheese – Cheddar cheese is flavorful and provides calcium in your diet. Use cream cheese as an alternative if you like.<.li>
  • Salt – Don’t forget to add some salt to the beaten eggs for flavor!

Here’s a snapshot of the spinach breakfast egg cup.

spinach breakfast egg cup

Breakfast Egg Cups FAQs

1. How will I reheat these egg cups if I prepare them ahead of time? First of all, store them in the fridge or freezer inside an airtight container. If you keep them in the freezer, thaw them first. Reheat them in the microwave oven for 30 seconds to 1 minute.

2. How long will they last in the fridge? They should last up to 3 days. If stored in the freezer, they will last up to 7 days. Some sources say that they’re still good up to 2 months but I have not tried that yet. I only make these egg cups for a week’s supply.

3. What other keto-friendly ingredients can I use to make egg cups? Plenty. You can add small amounts of chopped onions, heavy cream (this will make fluffier egg cups), milk, tomatoes, broccoli, or paprika. Use whatever you like to make these egg cups more filling/exciting. Personally, I prefer keeping ingredients to a minimum as a strict ketoer and ketovore.

breakfast egg cups

Breakfast Egg Cups (3 Ways)

Start your day right with these breakfast egg cups. Whether you love deli or veggies, choose from 3 keto-friendly options. They’re all easy to make.
Print Recipe Pin Recipe
Prep Time :15 minutes
Cook Time :30 minutes
Total Time :45 minutes
Course :Breakfast
Cuisine :American
Keyword :breakfast egg cups
Servings :9 people
Calories :121kcal
Recipe by :Tiffany Joy Yamut, RN
Ingredients
  • 7 large eggs
  • 2 pcs bacon beef or pork
  • 3 slices salami
  • 3 pcs spinach leaves
  • 9 tbsp cheddar cheese shredded
  • Salt, to taste
Instructions
  • Prepare all the ingredients. Preheat the oven to 350 degrees.
  • Chop the meat and veggies and cook each one of them. Set aside.
  • Beat the eggs then add salt.
  • Grease a muffin tin with cooking spray.
  • Pour the egg mixture into 9 muffin tin holes halfway. Do not fill them completely.
  • Place the chopped spinach into 3 holes. Do the same for the chopped bacon and salami.
  • Drop a tablespoon of the shredded cheese into each hole.
  • Bake in the oven for 20 minutes or until the eggs are thoroughly cooked.
  • Wait for a few minutes before taking out the egg cups out of the muffin tin. Use a butter knife to loosen the egg cups so they’ll easily come off.
  • Transfer them to a plate. Serve warm!
Notes
Nutrition info (per serving): 1 serving = 1 egg cup
  • Total carbs: 1.33g
  • Total fat: 8.1g
  • Protein: 9g
  • Sodium: 234mg
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