Low Carb Breakfast Egg Cups – 9 Ways are packed with protein and perfect for busy school or work mornings or a holiday brunch. Best of all, they’re all easy to make-ahead for a healthy breakfast on the go.

Eggs are a big favorite for breakfast at our house.

We usually keep a few hard boiled eggs in the fridge and to switch things up, I’ll make a batch of these Low Carb Breakfast Cups.

They are ketogenic friendly and if you leave out the cheese, they’re also paleo and whole 30 compliant. You make them in a muffin pan so everyone in the family can get their own frittatas.

The single personal size portions makes them perfect to keep on hand in your fridge or freezer throughout the week. They are freezer-friendly so they are perfect to make-ahead on your meal prep day. Then when you’re ready to serve, pop one in the microwave for about 30-45 seconds.

And the best part? They are a chock full of protein and couldn’t be more simple customize with any toppings or add-ins you like.

And if you have some leftover vegetables, turkey or bacon? Just chop them up and toss them in – kale, zucchini, asparagus – they all work great!

9 Low Carb Breakfast Egg Muffin Cups are packed with protein and perfect for busy mornings, weekend or holiday brunch. Best of all, so easy make-ahead breakfast for on the go.

HOW TO MAKE LOW CARB BREAKFAST EGG CUPS:

You’re going to start by making the base recipe.

Eggs, salt and black pepper – super easy!

9 Breakfast Egg Muffin Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! Broccoli and Cheddar Cheese, Buffalo Chicken, Ham and Cheddar Cheese, Jalapeno Popper, Kimchi, Mushroom, Pepper and Spinach, Sun-Dried Tomato and Spinach, Tomato, Basil and Parmesan

Whisk them together in a large 4-cup measuring cup or a mixing bowl. add any other seasonings you like.

Chop up your favorite combo of veggies and proteins and mix until combined.

Divide evenly among muffin cups (about 1/2 – 2/3 cups full) and sprinkle with any additional toppings.

I like lining my muffin tin with these silicone liners since they are guaranteed to pop out easily without sticking.

If you don’t have silicone liners, be sure to grease the muffin tins with a non-stick cooking spray.

Pop these in the oven at 400 F and once cooled, you can store them in resealable bags or glass containers.

Keep them in the fridge (or freezer) and every morning, heat one up in the microwave for 30-40 seconds. Breakfast is ready to go!

I’m sharing 9 recipes on this post but you can totally make them all the same kind! My kids love having fun options for breakfast so I like to switch it up.

With a batch of these fun breakfast egg cups, now there’s no excuse to skip having a healthy breakfast when you’re on the run each morning.

SOME TIPS WHEN MAKING THESE BREAKFAST EGG CUPS

  • Grease or line your muffin pan with silicone liners for easy removal
  • Fill each muffin cup about 1/2 – 2/3 full
  • Use your favorite combo of vegetables or protein – be sure to chop them up into bite-sized pieces
  • Since ham and sausage can tend to have a lot of fillers and extras, be sure to use a brand with less nitrates (Whole Foods or Trader Joe’s has a few great ones)
  • Season with your favorite spices and herbs – not a fan of basil? Leave it out and use thyme or for an extra kick, cumin or Cayenne pepper instead.

 

  • 9 Low Carb Breakfast Egg Cups are packed with protein and perfect for busy mornings, weekend or holiday brunch. Best of all, so easy make-ahead breakfast for on the go.

BROCCOLI AND CHEDDAR CHEESE BREAKFAST EGG CUPS

  • eggs
  • salt
  • black pepper
  • broccoli
  • cheddar cheese
  • garlic powder
  • thyme

BUFFALO CHICKEN BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • cooked chicken
  • green onions
  • buffalo sauce

HAM AND CHEDDAR CHEESE BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • ham
  • cheddar cheese
  • garlic powder
  • onion powder
  • mustard (optional)

 

KIMCHI BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • toasted sesame oil
  • chopped kimchi
  • diced red bell peppers
  • finely chopped bacon (optional)
  • diced red bell peppers

JALAPENO POPPER BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • jalapenos
  • bacon
  • cream cheese
  • cheddar
  • garlic powder
  • onion powder

MUSHROOM, PEPPER & SPINACH BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • mushrooms
  • green peppers
  • spinach
  • smoked paprika
  • chili powder (optional)

SPINACH AND PARMESAN CHEESE BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • spinach
  • Parmesan cheese
  • garlic powder

SUN-DRIED TOMATO AND SPINACH BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • sun-dried tomatoes
  • spinach
  • fresh basil

 

TOMATO, SPINACH & PARMESAN CHEESE BREAKFAST EGG CUPS

  • eggs
  • salt
  • pepper
  • tomatoes
  • spinach
  • Parmesan cheese
  • Italian seasoning
  • garlic powder

9 Low Carb Breakfast Egg Cups

9 Low Carb Breakfast Egg Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!

 Course Breakfast
 Cuisine American
 Keyword breakfast, egg cups, eggs, keto, low carb
 Prep Time 5 minutes
 Cook Time 15 minutes
 Total Time 20 minutes
 Servings 12
 Calories 137 kcal
 Author Kelly

Ingredients

Ingredients

BREAKFAST EGG MUFFINS – START WITH THIS BASE FOR ALL FLAVORS FIRST:

  • 10 large eggs
  • 1 – 1 1/2 teaspoons sea salt or to taste
  • 1/4 – 1/2 teaspoon black pepper or to taste

Broccoli and Cheddar Cheese

  • 1/2 tsp dried thyme
  • 1/2 tsp garlic powder
  • 1 1/2 cups broccoli steamed and chopped (or frozen and thawed)
  • 2/3 cup grated cheddar cheese plus more for topping

Buffalo Chicken

  • 1/3 cup Buffalo Sauce I used Frank’s
  • 1/3 cup chopped green onions
  • 1 cup chopped cooked or rotisserie chicken

Ham and Cheddar Cheese

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 tsp dried mustard or Dijon Mustard optional
  • 2/3 cup grated cheddar cheese plus more for topping
  • 3/4 cup chopped cooked or deli ham

Kimchi

  • 1/2 teaspoon toasted sesame oil
  • 1/3 cup finely chopped kimchi
  • 1/4 cup diced red peppers
  • 1/3 cup crumbled cooked bacon optional

Jalapeño Popper

  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 3-4 Jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
  • 1/3 cup softened cream cheese
  • 1/2 cup grated cheddar cheese
  • 1/3 cup cooked crumbled bacon

Mushroom, Pepper and Spinach

  • 1/2 tsp smoked paprika
  • 1/4 tsp chili powder optional or to taste
  • 1 cup chopped mushrooms white button or cremini
  • 1/2 cup diced green bell peppers
  • 1 cup chopped spinach
  • 1/4 cup diced cooked sausage optional

Spinach and Cheese

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 2 cups chopped spinach
  • 1 1/2 cups grated Parmesan cheese plus more for topping

Sun-Dried Tomato, Parmesan and Spinach

  • 1/3 cup 1/2 sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
  • 3/4 cup chopped spinach
  • 1/4 cup loosely packed chopped fresh basil
  • 1 cup grated Parmesan cheese plus more for topping

Tomato, Spinach and Parmesan

  • 1/2 tso garlic powder
  • 3/4 tsp Italian seasoning
  • 1 cup diced ripe tomatoes
  • 1 cup chopped spinach
  • 3/4 cup grated Parmesan cheese plus more for topping

Instructions

Instructions

START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:

  1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
  2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.

Broccoli and Cheddar

  1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins1 filling each about 2/3 full.
  2. Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.

Buffalo Chicken

  1. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
  2. Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-15 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.

Ham and Cheddar

  1. Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Kimchi

  1. Whisk in sesame oil until combined. Stir in kimchi, cheese and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.
  2. Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.

Jalapeño Popper

  1. Whisk in garlic powder, onion powder and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.
  2. Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-15 minutes, or until set.

Mushroom, Green Pepper and Spinach

  1. Whisk in Italian seasoning until combined. Stir in mushrooms, peppers and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.
  2. Bake in preheated oven for 12-15 minutes, or until set.

Spinach and Cheese

  1. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato, Parmesan and Spinach

  1. Stir in sun-dried tomatoes, spinach, basil and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Tomato, Spinach & Cheese

  1. Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes, spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

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