Keto Jalapeño Cheddar Egg Cups

There's something magical about the combination of spicy jalapeños and sharp cheddar cheese that makes these keto egg cups irresistible. I discovered this recipe during my low-carb journey, searching for breakfast options that wouldn't leave me hungry an hour later. These portable protein-packed cups have become my morning salvation – easy to prepare ahead of time and perfect for busy weekdays when I need a quick, satisfying breakfast that keeps me energized until lunch.

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The first time I served these egg cups at a family brunch, my sister-in-law – who typically avoids anything with jalapeños – couldn't resist trying one after seeing how beautifully they puffed up. To her surprise, the cream and cheese balanced the heat perfectly, creating a savory bite with just enough kick to wake up your taste buds without overwhelming them. Now they're her go-to request whenever she visits, proof that these little cups can convert even the spice-cautious.

Ingredients

• 6 large eggs
• 1/2 cup (60 g) shredded sharp cheddar cheese
• 1/4 cup (60 ml) heavy cream
• 1 medium jalapeño, deseeded and finely chopped
• 1/4 cup (30 g) diced red bell pepper
• 2 tablespoons chopped green onions
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• Extra sliced jalapeño (optional garnish)
• Chopped cilantro (optional garnish)

Instructions

Step 1: Prepare your equipment

Preheat the oven to 350°F (175°C). Lightly grease a 6-cup muffin tin with nonstick spray or line with silicone muffin liners.

Step 2: Mix the egg base

In a medium bowl, whisk together eggs, heavy cream, garlic powder, salt, and black pepper until well combined.

Step 3: Add the mix-ins

Stir in the shredded cheddar cheese, jalapeño, red bell pepper, and green onions.

Step 4: Fill the muffin cups

Divide the mixture evenly among the 6 muffin cups, filling each about 3/4 full.

Step 5: Add optional toppings

Top each cup with extra jalapeño slices if desired.

Step 6: Bake

Bake for 18–20 minutes, or until the egg cups are puffed, golden, and set in the center.

Step 7: Cool and serve

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.

Zusatztipps für die Zubereitung

For the perfect texture, don't overmix your egg mixture – a gentle whisk until just combined is sufficient. When filling your muffin tin, use a 1/4 cup measuring cup for even distribution. The egg cups will puff up during baking but will settle slightly as they cool, which is completely normal. For easy removal, let them cool for the full 5 minutes before attempting to take them out.

Varianten und Anpassungen

These versatile egg cups can be adapted to suit various tastes and dietary needs. For meat lovers, add 1/4 cup of crumbled cooked bacon or diced ham. If you're watching your fat intake, use half-and-half instead of heavy cream. For a Mediterranean twist, swap the jalapeño for sun-dried tomatoes and use feta instead of cheddar. Those who are dairy-free can use coconut cream and dairy-free cheese alternatives, though the texture will be slightly different.

Serviervorschläge

Serve these egg cups warm with a side of avocado slices for extra healthy fats, or alongside a small green salad for a complete breakfast. For a heartier meal, pair with crispy bacon or keto-friendly cloud bread. When serving them for brunch, create a DIY topping station with sour cream, extra cheese, hot sauce, and chopped herbs so guests can customize to their taste. These egg cups are also delicious at room temperature, making them perfect for picnics or packed lunches.

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After years of making these egg cups, they've become more than just a breakfast staple in my home – they're a reminder that keto eating doesn't have to be complicated or boring. Whether I'm rushing out the door on a Monday morning or hosting a weekend brunch, these savory, spicy little morsels never disappoint. The beauty is in their simplicity and adaptability, proving that sometimes the most straightforward recipes become our most treasured culinary companions.

Recipe FAQs

→ What type of cheese works best?

Sharp cheddar cheese adds a rich, tangy flavor, but Monterey Jack or pepper jack can be used for variety.

→ How do I control the spice level?

Adjust the amount of jalapeño or remove seeds to reduce heat, or add extra slices for more kick.

→ Can these egg cups be reheated?

Yes, they reheat well in the microwave for about 30 seconds per cup, maintaining their texture and flavor.

→ Are these egg cups suitable for meal prep?

Absolutely, they store well in the refrigerator for up to four days, making them perfect for grab-and-go meals.

→ What are good add-ins for extra protein?

Cooked bacon or diced ham can be mixed into the batter to boost protein content and flavor.