Keto Egg Cups

Keto Egg Cups: A Delicious and Nutrient-Packed Breakfast Option

Introduction:

Kickstart your day with a keto-friendly breakfast that’s not only delicious but also low in carbs – Keto Egg Cups! These savory treats are easy to make, customizable to your taste, and provide a hearty serving of protein and healthy fats. In this recipe, we’ll guide you through the preparation, cooking process, and share the full nutrition values.

Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4

Ingredients:

  • 8 large eggs
  • 1/2 cup diced bell peppers (assorted colors)
  • 1/2 cup diced onions
  • 1/2 cup diced tomatoes
  • 1/2 cup shredded cheese (cheddar or mozzarella)
  • 4 slices cooked bacon, crumbled
  • 2 tablespoons chopped fresh parsley
  • Salt and pepper to taste
  • Cooking spray or olive oil for greasing

Instructions:

  1. Preheat the Oven:
  • Preheat your oven to 375°F (190°C). Meanwhile, grease a muffin tin with cooking spray or a light coating of olive oil.
  1. Prepare the Vegetables:
  • In a bowl, combine the diced bell peppers, onions, and tomatoes. These colorful veggies not only add flavor but also provide essential nutrients.
  1. Assemble the Egg Cups:
  • Crack each egg into a separate bowl to ensure freshness. Gently beat the eggs and season with salt and pepper according to your taste.
  • Distribute the mixed vegetables evenly among the greased muffin tin compartments.
  • Pour the beaten eggs over the vegetables, filling each cup almost to the top.
  • Top each cup with shredded cheese, crumbled bacon, and a sprinkle of fresh parsley.
  1. Bake to Perfection:
  • Place the muffin tin in the preheated oven and bake for approximately 18-20 minutes or until the eggs are set. To avoid overcooking, keep an eye on them.
  1. Serve and Enjoy:
  • Once done, let the egg cups cool for a few minutes. Use a knife or spoon to gently remove them from the muffin tin.
  • Serve hot and enjoy a flavorful, keto-friendly breakfast!

Nutrition Values (Per Serving):

  • Calories: 250 kcal
  • Protein: 18g
  • Fat: 18g
  • Saturated Fat: 7g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Sugar: 3g
  • Cholesterol: 380mg
  • Sodium: 400mg
  • Potassium: 300mg
  • Vitamin A: 20%
  • Vitamin C: 40%
  • Calcium: 15%
  • Iron: 10%

Tips and Variations:

  • Customize Your Cups: Feel free to add other keto-friendly ingredients like spinach, mushrooms, or feta cheese to suit your taste.
  • Make Ahead: Prepare the egg cups ahead of time and store them in the refrigerator. Reheat in the microwave for a quick breakfast on busy mornings.
  • Batch Cooking: Double or triple the recipe to have a ready-made breakfast for the entire week.

Conclusion:

These Keto Egg Cups are a fantastic way to start your day on a healthy note. Packed with protein, veggies, and good fats, they align perfectly with a ketogenic lifestyle. The easy preparation and customizable nature of this recipe make it a staple for anyone looking to maintain a low-carb diet without compromising on flavor. Try it out and savor the goodness of a keto-friendly breakfast!

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