These Keto Egg Cups are an easy, delicious low-carb breakfast recipe that is perfect for grabbing on-the-go! Whether you're a fan of low-carb keto breakfast recipes or just looking for a healthy breakfast alternative, these Keto Bacon Egg Muffins are a hit with EVERYONE!
Why Keto Egg Cups?
Eggs are a popular keto breakfast option because they are healthy and quick to make! These keto egg muffins can be made in many different ways using any ingredients you like. Not only are these mushroom bacon egg cups delicious, but they’re also made with super simple ingredients that are easy to customize.
Ingredients
These egg cups are easily customizable, so feel free to change the filling as needed. Here's a base list of ingredients to make delicious bacon egg cups:
- Eggs: Of course! Use 10 large eggs for a standard batch.
- Bacon: Because bacon makes everything better. You can use regular thin-cut bacon to get a nice crispy crust during baking time. Some stores like Costco, already have pre-cooked or fully-cooked bacon.
- Cheese: Add cheddar cheese directly to the egg mixture or top with feta or Parmesan cheese for extra healthy fats and protein. You could use others such as havarti, Swiss, mozzarella, or another blend based on your personal preference.
- Vegetables Different veggies bring an added depth of flavor and nutrients. Consider using: onion, green pepper, and spinach. You can saute your veggies. Cook up the mushrooms, garlic and spinach (or whatever veggies you’re using) in a pan with a little olive oil.
- Milk: a little milk makes the egg cups super fluffy.
- Seasoning: Salt, pepper, onion powder, garlic powder, and a dash of cayenne pepper to taste.
Instructions
This egg muffin recipe requires a few basic steps. Follow these simple directions, and you're on your way to an easy breakfast in no time.
- Preheat the oven: To 375° F.
- Prepare the bacon: Slice bacon into bite-sized pieces, then fry in a skillet until golden brown. Set aside to drain fat. You can also bake the bacon: Place bacon on wire racks over a rimmed baking pan. Bake bacon in 400°F oven for 10-12 minutes. Bacon should be taken out before getting crisp.
- Sauté Vegetables (Optional): Reserve 1 tbsp of the bacon grease and saute the onion and green peppers over medium heat until they are soft. Set aside to drain on a paper towel.
- Prepare the egg mixture: In a medium-sized bowl, crack 10 eggs, then add heavy whipping cream, Worcestershire sauce, pepper, salt, and a dash of nutmeg. With a whisk, beat the eggs until the ingredients are thoroughly combined.
- Combine the fillings: Combine the green peppers, onion, chopped spinach, and ¾ of the crumbled bacon in another bowl and distribute the filling amongst the muffin tins. Evenly distribute veggies between each muffin cup, then pour egg mixture in each cup, filling a little more than halfway, or so that there is even distribution.
- Add cheese: Add the Monterey jack cheese to each cup, followed by the cheddar. Sprinkle with feta cheese.
- Assemble the egg cups: Spray your muffin tin with cooking spray and pour the egg mixture evenly in each tin.
- Top it off: Top each cup with your reserved bacon. Then sprinkle parsley and red pepper flakes on top.
- Bake: For approx 18-22 minutes or just until a knife comes out mostly clean. Make sure not to burn. I take them out before they turn brown. If you like them, "wet" undercook them a few minutes. They will puff up with steam as they bake but sink a bit when you take them out of the oven.
- Cool and serve: Remove from the oven and allow to rest for a few minutes. Remove the bacon egg muffins from the pan with a fork.
Alternative Method (Bacon Wrapped)
- Preheat oven to 400 degrees.
- Cook bacon for about 8-10 minutes. Remove from pan while still pliable, not crisp. Cool on paper towels.
- Grease your muffin tins.
- Put one piece of bacon in each hole, wrapping it around to line the sides.
- Crack the eggs in each hole.
- Top with chopped chives. Salt and pepper to taste.
- Cook for about 12-15 minutes or until bacon is crisp.
Customization Options
These egg cups are easily customizable, so feel free to change the filling as needed. Here are a few ideas:
Read also: Easy Low-Carb Cheese Crackers
- Vegetarian: Leave out the meat!
- Sausage Egg Muffin: Leave the bacon out!
- Cheese Lover's: Want three kinds of cheese and ham, bacon AND sausage in your low carb breakfast?
- Spicy: Looking for some heat? Try adding a diced jalapeño and using shredded pepper jack cheese.
- Paleo: Keep them paleo.
- Caprese: Caprese egg cups.
- Broccoli Cheddar: Broccoli cheddar party.
Storage and Reheating
- In the fridge: These bacon egg cups with store well in the fridge for up to 5 days. Store your mini egg muffins in a sealed container in the fridge for 5-7 days. Simply allow them to cool completely to room temperature, then transfer to a container.
- In the freezer: If you want to freeze your egg cups, simply place them in a freezer safe container after they’ve cooled completely. If you want to meal prep and make your egg cups in large batches, make sure your egg muffins fully cool first. Then wrap them individually in plastic wrap before placing them in a freezer bag or container. They should stay good frozen for up to 3 months.
- From the fridge: Bacon egg cups from the refrigerator, place them on a microwave safe place and microwave for 20-30 seconds. Reheat in the microwave for 15-30 seconds.
- From frozen: I recommend defrosting your keto breakfast egg muffins overnight in the fridge before reheating them. This will help maintain their flavor and texture. Then warm them in the microwave for no longer than 30 seconds.
Tips for Success
- Use a silicone muffin tray: A regular muffin tin will work but a silicone muffin tray is easier to clean up which will save you even more time!
- Don't overbake: Make sure not to burn. I take them out before they turn brown. If you like them, "wet" undercook them a few minutes.
- Mixing your eggs in a large measuring cup is a huge convenience: It’s not so easy pouring eggs out of a mixing bowl.
- Remember to run your knife around the edge of the tins before trying to remove them and then lift them gently with the knife tip under the bottom of the muffin.
Benefits of a Ketogenic Diet
You may not believe me, but there are a huge amount of yummy benefits to being on a ketogenic diet. And one of those benefits is eating lots of sweet, sweet bacon. For example, did you know that bacon actually contains omega-3 fatty acids, which are the same nutrients found in fish? And it’s these particular fatty acids that actually help protect the heart and keep it functioning correctly. Bacon also contains a lot of a nutrient called choline. This nutrient is particularly important for memory and intelligence and scientists have even found it can help fight off mental impairments such as Alzheimer’s disease.
Nutritional Information (Approximate)
These keto bacon and egg cups have 210 calories per cup, and you’re getting 15 grams of protein, and 16 grams of fat. Even better, they only contain zero carbs, which is just incredible for keto!
Read also: Keto Calorie Counting: A Detailed Guide
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