Keto Egg Cups

Well we jumped on the keto bandwagon and it has really been an inspiration in the kitchen and to the blog. So here it goes.  My husband is the type of guy who likes to eat a quick trip breakfast every morning and then complain about his number on the scale. Since we have been eating low carb, I have been making him these egg cups for breakfast every couple of weeks. They are super easy to pre package in containers and then just grab and go. Two egg cups is plenty for my breakfast but he usually likes to scarf down 3 or 4.

This is one of the best on the go Keto breakfast solutions. They take less than 45 min to make and can be easily microwaved at work. This particular version was made with these ingredients because of the tomatoes and green peppers I had in my garden. You can pretty much use whatever ingredients you have around when it comes to vegetables, meat/bacon/sausage, and cheese. This is a great way to use leftover grilled summer zucchini or fajita vegetables. This will lead to variations in the amount of carbs and you may need to adjust your calculations for. These are an easy to solution to using that spinach that expires soon or the leftover ham from thanksgiving.

I purchased a Costco size amount of chorizo when we started the Keto diet which is what inspired this recipe. I have been using it for these and for queso dip. It has been used up much faster than I thought. I have also been making hollandaise sauce more (because hell ya its keto) and so I have a few egg whites leftover. I throw those into the bowl when I make the breakfast cups so nothing is wasted. You can easily sub in country sausage or ham or bacon – just make sure if has no sugar added if you want to keep these as low carb as possible.

Keto Egg Cups

Makes 12

  • 8 oz chorizo
  • 8 eggs
  • 1/2 tsp freshly ground black pepper
  • 1 medium green bell pepper, chopped
  • 1 medium sized tomato, chopped
  • 1 medium white onion, chopped
  • 1 1/2 cups sharp cheddar

Preheat oven to 400 degrees. Spray a silicon muffin pan with nonstick spray or line with liners.

In a medium saucepan over medium heat, cook chorizo until fully done and crumbled. Internal temp should be 165 degrees. Remove chorizo to a paper towel and allow it to drain.

Saute bell pepper, tomato, onion in the chorizo pan until softened.

In a large bowl, mix together the eggs, chorizo, vegetables. Use a 1/3 cup scoop to divide the egg mixture and fill the wells of a silicon muffin pan.

Bake for 15-20 minutes until set.

Serve with hot sauce, salsa, sour cream.


Each egg cup is 177 cal, 10.7 G protein, 2 g net carbs

3 thoughts on “Keto Egg Cups”

  1. Can’t you believe y’all went keto! I am SOOO excited to talk with Chelsea, M.D. about that!

    P.S. Why haven’t I thought of this recipe idea/direction…can’t wait to try it!

    P.P.S. How about a knockoff of Starbucks bacon-gruyère “egg bites”!

    1. Yes, working on starbucks egg bites in the instant pot! Coming soon!! Also coming soon… keto breakfast muffins that are kind of like a scone filled with sausage, bacon, eggs, and cheese.

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