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  • Hi, I'm Vicky, the founder and content creator at Mess For Less. If you are looking for family-friendly recipes, recipes that kids can make, and play and learning activities for kids, you will find them at Mess For Less. I invite you to learn more about me. Thanks for stopping by!

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    Home » Keto and Low Carb Recipes

    Keto Baked Egg Cups

    Published: Jul 29, 2022 by Vicky · This post contains affiliate links.

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    These Keto Baked Egg Cups are a popular low carb breakfast, whether you are watching carbs or just want a simple keto meal. These filling keto egg bake muffins can be cooked in 11-15 minutes minutes and are an excellent source of protein. This is one of my favorite egg recipes whether I am on a keto diet or not.

    four keto egg cups on plate
    Jump to:
    • Why you'll love baked egg cups
    • Ingredients
    • How to make breakfast egg muffins
    • 📖 Recipe
    • Frequently asked questions
    • Related posts

    Why you'll love baked egg cups

    • This low carb breakfast is a good source of protein to start your day
    • Egg muffin cups are ready in less than 20 minutes
    • Egg cup recipe is easy to change up by adding different cheeses and vegetables

    Ingredients

    • black forest ham slices
    • shredded sharp cheddar cheese
    • eggs
    • spinach
    • salt
    • pepper
    • paprika
    • non-stick cooking spray

    See recipe card for quantities.

    How to make breakfast egg muffins

    To make keto friendly egg cups, preheat the oven to 400 degrees F. Spray a 12 count muffin pan with cooking spray.

    Place ham in each container in the muffin tin, folding it so it fits in like a basket. Next, sprinkle some shredded cheese on top of the ham.

    muffin pan with ham and cheese in it

    Next, add spinach to the keto egg muffins.

    muffin pan with ham, cheese and spinach

    Finally, crack an egg into each muffin/cupcake pan slot on top of the spinach.

    keto egg cups in muffin tin

    Top the egg cups with salt, pepper, and paprika.

    Bake for 11 minutes for soft boiled eggs or bake the full 15 minutes for hard boiled eggs.

    keto baked egg cups in muffin tin

    Depending on how you like your breakfast recipes, you can serve these with bacon on the side. I think no breakfast is complete without bacon.

    keto baked cups on plate

    You can garnish keto breakfasts with chopped green onions if you'd like.

    keto breakfast cups with eggs

    📖 Recipe

    Keto Baked Eggs Cups

    These Keto Baked Egg Cups are a popular low carb breakfast, whether you are watching carbs or just want a simple keto meal. These filling keto egg bake muffins can be cooked in 11-15 minutes minutes and are an excellent source of protein.
    5 from 6 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Prep Time: 8 minutes
    Cook Time: 11 minutes
    Total Time: 19 minutes
    Servings: 12 cups
    Calories: 152kcal
    Author: Vicky

    Ingredients

    • 12 slices black forest ham
    • 1 ½ cup shredded sharp cheddar cheese
    • 12 eggs
    • 1 cup spinach
    • 1 teaspoon salt
    • 1 teaspoon pepper
    • 1 teaspoon paprika

    Instructions

    • Preheat oven to 400 degrees F.
    • Spray a muffin tin with cooking spray.
    • Place ham, then cheese, spinach, and then cracked egg into each muffin/cupcake pan slot.
    • Top with salt, pepper, and paprika.
    • Bake for 11 minutes for soft boiled eggs or bake the full 15 minutes for hard boiled egg. It's always good to watch the eggs.
    • Serve with bacon on the side.

    Video

    Nutrition

    Calories: 152kcal | Carbohydrates: 2g | Protein: 14g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 193mg | Sodium: 641mg | Potassium: 172mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 697IU | Vitamin C: 1mg | Calcium: 128mg | Iron: 1mg
    Try this Recipe! Pin it for Later.Mention @vickycat or tag #messforless!

    This nutritional information is approximate and was calculated using online calculators. Your nutritional information may vary depending on numerous factors.

    Frequently asked questions

    How do I store any leftovers?

    Store any leftovers in the fridge in airtight containers for up to 3 days.

    What else can I add to these egg bites?

    You can add sausage crumbles to them before popping them in the oven. You can also add some diced veggies such as mushrooms or tomatoes.

    Related posts

    • Keto Cookie Recipes for Christmas
    • Keto Peanut Butter Cookies
    • Weight Watchers Egg Muffins
    Keto Baked Egg Cups
    Pin63
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    More Keto and Low Carb Recipes

    • Keto Cheese Crisps with Jalapeno
    • Blueberry Keto Fat Bomb Recipe
    • Keto Cookie Recipes for Christmas
    • Low Carb and Keto Cheddar Biscuits

    Reader Interactions

    Comments

    1. Kerri

      July 29, 2022 at 11:33 am

      5 stars
      I love how easy and customizable this recipe is! I also like that I can meal prep these and have breakfast for the next morning!

    2. Toni

      July 29, 2022 at 11:31 am

      5 stars
      Such a perfect keto meal! Thanks so much for sharing the recipe!

    3. Sandra

      July 29, 2022 at 10:58 am

      5 stars
      Easy recipe and so delicious! The whole family loved them and will be making them again.

    4. Jess

      July 29, 2022 at 10:26 am

      5 stars
      Immediately making this for breakfast today. Delish!

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    Recipe Rating




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    Hi, I'm Vicky, the founder and content creator at Mess For Less. If you are looking for family-friendly recipes, recipes that kids can make, and play and learning activities for kids, you will find them at Mess For Less. I invite you to learn more about me. Thanks for stopping by!

    Easter Activities and Recipes

    • Stained Glass Easter Cookie Recipe
    • How to Make Spotted Easter Eggs
    • M&M Easter Cookies
    • Shaving Cream Easter Eggs

    Spring Activities

    • How to Make a Mother's Day Card
    • DIY Seed Starter for Kids
    • Flower Craft Idea
    • How to Make a Paper Butterfly - Easy Craft for Kids

    Popular Recipes

    • Crack Chicken Casserole
    • Overnight Egg Casserole
    • Toasted Italian Sandwich - Food Fun Friday
    • Chicken Broccoli Alfredo Bake

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