If you’re on Keto, egg breakfast cups made in a muffin tin are an easy go-to meal-prep option. Here are four different breakfast cup combos with eggs, bacon, tomatoes, zucchini, mushrooms, mozzarella and cheddar.
They’re so versatile – you can practically put anything in them! That also makes breakfast cups a great way to use up any leftovers.
These egg breakfast cups also make room for a lot of time-saving during your week. Make them ahead when you’re meal-prepping on Sundays. You can portion them out and quickly re-heat for convenience on weekday mornings. Instead of breakfast, I’ve actually been eating these egg muffins for lunch because they’re so quick and easy.
If you make this recipe, share the results with me! Comment below, or tag me on Instagram: @incarinaskitchen. It makes my day when you guys share your love of food with me. Happy cooking!
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4 Different Breakfast Cup Ideas:
(Makes 12 egg muffins, 3 of each type)
A handful of cherry tomatoes (about 10)
1/4 of a zucchini
A handful of washed spinach
100g sliced mushrooms
100g bacon cubes
1/3 cup heavy cream (38% fats)
Olive oil or cooking spray
1 tbsp chopped chives
A small handful of fresh basil leaves
6 fresh mini-mozzarella balls
About 150g grated cheddar
First, prep your ingredients. Dice up the tomatoes, slice your zucchini, sauté your spinach and mushrooms and fry the bacon cubes.
Crack your eggs into a bowl, add the cream and mix. At this point you can also add a pinch of salt. Set aside.
Get your 12 hole muffin tin ready – grease it up with olive oil or cooking spray. As I unfortunately learned, you have to be liberal with the oil, or the eggs will stick and leave you with an impossible mess to clean up in your muffin tin! 😂
Have your ingredients easily accessible. Divide the ingredients evenly for each type of breakfast cup.
Breakfast cup idea 1: Tomato, fresh mozzarella, basil (per cup: cal 164; fat 13.1g; carbs 1.9g; fiber 0.3g; sugar 0.8g; protein 10.1g)
Breakfast cup idea 2: Spinach, mushrooms and cheddar (per cup: cal 193; fat 15.6g; carbs 2.4g; fiber 0.5g; sugar 1g; protein 11.8g)
Breakfast cup idea 3: Tomato, bacon, chives and cheddar (my favorite!) (per cup: cal 257; fat 20.8g; carbs 2.1g; fiber 0.3g; sugar 0.9g; protein 15.4g)
Breakfast cup idea 4: Zucchini, bacon and cheddar (per cup: cal 230; fat 17.4g; carbs 1.8g; fiber 0.2g; sugar 0.7g; protein 16.2g)
Pour in the egg mixture, only 3/4 way full. The eggs will expand on baking, and you don’t want a burned mess waiting for you at the bottom of your oven.
Bake in a preheated oven at 180C for 20 minutes.
Once out of the oven, leave for 10 minutes to cool down. Loosen with a knife or spatula, careful not to scratch your muffin tin.
The breakfast cups will keep in the fridge for 4 days, or in the freezer for a month. You can reheat them in the oven for 10 minutes at 180C. Great for an easy breakfast or lunch!
#breakfastrecipe #keto #ketobreakfast #eggrecipe
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