Keto Jalapeño Cheddar Egg Cups (Printable)

Cheesy egg cups with jalapeños offer a savory, low-carb breakfast with a mild spicy twist.

# What Goes In:

→ 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

# How to Make It:

01 - Preheat oven to 350°F. Lightly grease a 6-cup muffin tin with nonstick spray or insert silicone muffin liners.
02 - In a medium bowl, whisk together eggs, heavy cream, garlic powder, salt, and black pepper until thoroughly combined.
03 - Fold in shredded cheddar cheese, chopped jalapeño, diced red bell pepper, and green onions until evenly distributed.
04 - Divide mixture evenly among 6 muffin cups, filling each approximately 3/4 full.
05 - Top each cup with extra jalapeño slices if desired.
06 - Bake for 18–20 minutes until egg cups are puffed, golden, and set in the center.
07 - Allow to cool for 3–5 minutes, then run a knife around edges to release. Serve warm or refrigerate for up to 4 days.

# Expert Advice:

01 -
  • Quick and easy to make in just 30 minutes total
  • Perfect grab-and-go breakfast for busy mornings
  • Keto-friendly with only 1g carbs per cup
  • Customizable heat level based on your spice preference
  • Great for meal prep – stores in the refrigerator for up to 4 days
02 -
  • Remove the jalapeño seeds and membrane completely for milder cups, or leave some in for extra heat
  • For maximum flavor, use freshly grated cheese rather than pre-shredded (which contains anti-caking agents)
  • Silicone muffin liners work best for easy release and cleanup
  • Let the egg cups cool completely before refrigerating for storage to prevent condensation
  • When meal prepping, store in an airtight container with paper towels between layers to absorb moisture
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