Keto Jalapeño Cheddar Egg Cups

These Keto Jalapeño Cheddar Egg Cups are savory, cheesy, and packed with a gentle kick from fresh jalapeños. Perfect for keto and low-carb eaters, these easy-to-make muffins are the ultimate grab-and-go breakfast for busy mornings.

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With vibrant red bell peppers and green onions mixed into fluffy whisked eggs, these cups are as colorful as they are delicious. They provide a high-protein start to your day that will keep you satisfied until lunch.

Ingredients

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

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Instructions

Step 1

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

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

Step 3

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

Step 4

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

Step 5

Top each cup with extra jalapeño slices if desired.

Step 6

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

Step 7

Let cool for 3–5 minutes, then run a knife around the edges to release.

Zusatztipps für die Zubereitung

Ensure you grease your muffin tin thoroughly or use silicone liners to prevent sticking. These egg cups will puff up significantly in the oven but will settle slightly as they cool.

Varianten und Anpassungen

For extra protein, you can add cooked bacon or diced ham to the mixture. If you prefer a different flavor profile, swap the cheddar for Monterey Jack or pepper jack for an extra spicy kick.

Serviervorschläge

Serve these warm with a garnish of fresh cilantro. If you have leftovers, they store well in the refrigerator for up to 4 days and can be reheated in the microwave for about 30 seconds each.

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Each egg cup provides 110 calories, 8g of fat, and 7g of protein. Please be aware that this recipe contains eggs and dairy products.

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Recipe FAQ

→ How long do these egg cups stay fresh?

Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for about 30 seconds per cup.

→ Can I make these spicier?

Increase the jalapeño quantity or leave some seeds in for extra heat. Pepper jack cheese also adds another layer of spice.

→ Can I freeze these egg cups?

Yes, freeze cooled egg cups in a freezer-safe bag for up to 3 months. Thaw overnight and reheat in the microwave.

→ What can I add for more protein?

Cooked bacon, diced ham, or crumbled sausage work wonderfully. Add about 1/3 cup cooked meat to the mixture before baking.

→ Can I use a regular muffin tin?

A standard 12-cup muffin tin works fine—just fill 6 cups evenly. Silicone liners make removal even easier.