Keto Egg White Cups Recipes

9 KETO EGG CUPS

9 Keto Egg Cups image

9 Keto Egg Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!

Provided by Kelly

Categories Breakfast

Time 20m

Yield 12

Number Of Ingredients 44

Ingredients

10 large eggs
1 - 1 1/2 teaspoons sea salt (or to taste)
1/4 - 1/2 teaspoon black pepper (or to taste)
1/2 tsp dried thyme
1/2 tsp garlic powder
1 1/2 cups broccoli (steamed and chopped (or frozen and thawed))
2/3 cup grated cheddar cheese (plus more for topping)
1/3 cup Buffalo Sauce (I used Frank's)
1/3 cup chopped green onions
1 cup chopped cooked (or rotisserie chicken)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 tsp dried mustard or Dijon Mustard (optional)
2/3 cup grated cheddar cheese (plus more for topping)
3/4 cup chopped cooked or deli ham
1/2 teaspoon toasted sesame oil
1/3 cup finely chopped kimchi
1/4 cup diced red peppers
1/3 cup crumbled cooked bacon (optional)
1/2 tsp garlic powder
1/2 tsp onion powder
3-4 Jalapeño peppers (de-seeded and chopped, plus round slices for topping (if desired))
1/3 cup softened cream cheese
1/2 cup grated cheddar cheese
1/3 cup cooked crumbled bacon
1/2 tsp smoked paprika
1/4 tsp chili powder (optional or to taste)
1 cup chopped mushrooms (white button or cremini)
1/2 cup diced green bell peppers
1 cup chopped spinach
1/4 cup diced cooked sausage (optional)
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
2 cups chopped spinach
1 1/2 cups grated Parmesan cheese (plus more for topping)
1/3 cup 1/2 sun dried tomatoes (soaked in very warm water until tender and chopped (discard soaking water))
3/4 cup chopped spinach
1/4 cup loosely packed chopped fresh basil
1 cup grated Parmesan cheese (plus more for topping)
1/2 tso garlic powder
3/4 tsp Italian seasoning
1 cup diced ripe tomatoes
1 cup chopped spinach
3/4 cup grated Parmesan cheese (plus more for topping)

Steps:

Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins1 filling each about 2/3 full.
Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-15 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.
Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.
Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Whisk in sesame oil until combined. Stir in kimchi, cheese and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.
Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.
Whisk in garlic powder, onion powder and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.
Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-15 minutes, or until set.
Whisk in Italian seasoning until combined. Stir in mushrooms, peppers and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.
Bake in preheated oven for 12-15 minutes, or until set.
Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Stir in sun-dried tomatoes, spinach, basil and cheese. Divide evenly into muffin cups filling each about 2/3 full.
Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes, spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Nutrition Facts : ServingSize 1 g, Calories 94 kcal, Carbohydrate 1 g, Protein 6 g, Fat 3 g

KETO EGG CUPS

Keto Egg Cups image

These delicious and portable keto-friendly cups are great at room temperature, making them the perfect on-the-go snack or lunch.

Provided by Food Network Kitchen

Time 45m

Yield 3 servings

Number Of Ingredients 9

Ingredients

2 tablespoons unsalted butter, melted
6 large thin slices prosciutto (about 1/3 pound)
1/3 cup shredded mozzarella
1/4 cup grated Parmesan
1/4 cup packed baby spinach leaves, chopped
1/4 cup roasted red peppers, chopped
6 large eggs
1/4 cup heavy cream
Kosher salt and freshly ground black pepper

Steps:

Position an oven rack in the center of the oven and preheat to 400 degrees F.
Brush 6 standard muffin cups with the butter (the butter will pool on the bottom of the cups, but that's okay). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red pepper.
Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.
Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use an offset spatula to loosen the prosciutto from the edges of each cup and transfer to a plate for serving.

Nutrition Facts : Calories 460, Fat 35 grams, SaturatedFat 17 grams, Cholesterol 470 milligrams, Sodium 1680 milligrams, Carbohydrate 5 grams, Fiber 0 grams, Protein 33 grams, Sugar 2 grams

BAKED EGG CUPS - 8 WAYS

Baked Egg Cups - 8 Ways image

Baked Egg Cups - 9 Ways are the perfect low carb and protein packed breakfast. Best of all, they are super simple to customize and come together in less than 30 minutes!

Provided by Kelly

Categories Breakfast

Time 25m

Number Of Ingredients 3

Ingredients

12 large eggs
Himalayn sea salt and freshly ground pepper (to tast)
shredded cheese (dried oregano, dried basil, freshly chopped parsley)

Steps:

Preheat oven to 375ºF and grease or line a 12 cup muffin pan with silicone muffin liners.

Nutrition Facts : ServingSize 1 egg muffin (base recipe), Calories 62 kcal, Protein 5 g, Fat 4 g, SaturatedFat 1 g, Cholesterol 163 mg, Sodium 62 mg

KETO EGG MUFFINS RECIPE

Keto Egg Muffins Recipe image

Learn how to make egg muffins for a grab-and-go breakfast you can meal prep, with 15 flavor variations! You'll love this healthy keto breakfast egg muffin cups recipe.

Provided by Maya Krampf

Categories Breakfast

Time 45m

Number Of Ingredients 10

Ingredients

1 cup Broccoli ((cut into 1/2-inch florets))
1 cup Cauliflower ((cut into 1/2-inch florets))
1 cup Red bell pepper ((chopped into 1/2-inch pieces))
2 cloves Garlic
2 tbsp Olive oil
8 large Eggs
1/4 cup Heavy cream ((or any milk of choice))
1 tsp Sea salt
1/2 tsp Black pepper
3/4 cup Cheddar cheese ((shredded; replace with more veggies for dairy-free))

Steps:

Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper or foil (grease if using foil).

Nutrition Facts : Calories 124 kcal, Carbohydrate 2.5 g, Protein 6.7 g, Fat 9.7 g, SaturatedFat 2.9 g, Cholesterol 131.4 mg, Sodium 288.1 mg, Fiber 0.7 g, Sugar 1.2 g, ServingSize 1 serving

EGG WHITE BREAKFAST CUPS (UNDER 50 CALORIES) RECIPE BY TASTY

Egg White Breakfast Cups (Under 50 Calories) Recipe by Tasty image

Here's what you need: spinach, roma tomato, egg white, salt, pepper

Provided by Robin Broadfoot

Categories Breakfast

Time 30m

Yield 6 servings

Number Of Ingredients 5

Ingredients

2 cups spinach, 14 calories
1 roma tomato, 11 calories
2 cups egg white, 250 calories
salt, to taste, 0 calories
½ teaspoon pepper, 0 calories

Steps:

Preheat the oven to 350˚F (180˚C).
Lightly grease a muffin tin.
Then divide equally the spinach across 6 cups.
Dice the tomato, then fill the cups with the tomato and egg whites.
Season with salt and pepper.
Bake for 15 minutes, or until the whites have set.
Serve hot.
Enjoy!

Nutrition Facts : Calories 139 calories, Carbohydrate 1 gram, Fat 9 grams, Fiber 0 grams, Protein 12 grams, Sugar 0 grams

KETO CHEESY BACON AND EGG CUPS

Keto Cheesy Bacon and Egg Cups image

These simple 3-ingredient egg cups can be made ahead of time for a grab-and-go breakfast that fits into your keto and low-carb lifestyle. Try different cheeses like pepper Jack or smoked Gouda for a change of pace. This works best with regular bacon, as thick-cut won't cook up as well. This recipe can easily be doubled.

Provided by France C

Categories 100+ Breakfast and Brunch Recipes Eggs

Time 35m

Yield 6

Number Of Ingredients 4

Ingredients

6 slices bacon
nonstick cooking spray
5 eggs
½ cup shredded sharp Cheddar cheese

Steps:

Preheat the oven to 400 degrees F (200 degrees C). Line a large rimmed baking sheet with foil.
Place slices of bacon on the prepared baking sheet.
Place bacon in the preheated oven and bake until partially cooked, but still pliable, about 8 minutes. Remove from the oven, and reduce temperature to 350 degrees F (180 degrees C). Let bacon rest until cool enough to handle.
Spray 6 cups of a muffin pan with cooking spray.
Whisk eggs together in a medium bowl. Wrap a slice of bacon around the inside of each prepared muffin cup. Divide Cheddar cheese amongst the 6 muffin cups and top with beaten egg.
Bake in the oven until eggs are set, 13 to 15 minutes.

Nutrition Facts : Calories 155.9 calories, Carbohydrate 0.6 g, Cholesterol 177.2 mg, Fat 11.8 g, Protein 11.5 g, SaturatedFat 5 g, Sodium 341.5 mg, Sugar 0.4 g

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