Keto Jalapeño Cheddar Egg Cups (Printable version)

Savory baked egg cups with cheddar and jalapeños. Perfect low-carb breakfast ready in 30 minutes.

# What you need:

→ Eggs

01 - 6 large eggs

→ Dairy

02 - 1/2 cup shredded sharp cheddar cheese
03 - 1/4 cup heavy cream

→ Vegetables

04 - 1 medium jalapeño, deseeded and finely chopped
05 - 1/4 cup diced red bell pepper
06 - 2 tablespoons chopped green onions

→ Seasonings

07 - 1/4 teaspoon garlic powder
08 - 1/4 teaspoon salt
09 - 1/8 teaspoon black pepper

→ Optional Garnish

10 - Extra sliced jalapeño
11 - Chopped cilantro

# Steps to follow:

01 - Preheat the oven to 350°F. Lightly grease a 6-cup muffin tin with nonstick spray or line with silicone muffin liners.
02 - In a medium bowl, whisk together eggs, heavy cream, garlic powder, salt, and black pepper until well combined.
03 - Stir in the shredded cheddar cheese, jalapeño, red bell pepper, and green onions until evenly distributed.
04 - Divide the mixture evenly among the 6 muffin cups, filling each about 3/4 full.
05 - Top each cup with extra jalapeño slices if desired.
06 - Bake for 18–20 minutes, or until the egg cups are puffed, golden, and set in the center.
07 - 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.

# Expert tips:

01 -
  • Quick and easy to prepare with only 10 minutes of prep time.
  • Keto, low-carb, gluten-free, and vegetarian-friendly.
  • Each egg cup contains only 1 gram of carbohydrates and 7 grams of protein.
  • Perfect for meal prep, as they store well in the refrigerator for up to 4 days.
02 -
  • Fill the muffin cups only 3/4 full to allow the eggs to puff up without overflowing.
  • Letting the cups rest for 3–5 minutes after baking makes them much easier to remove without breaking.
  • Whisk the eggs and cream thoroughly to ensure a fluffy, consistent texture throughout every cup.
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