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9 Keto Egg Cups

  • Author: Chef Mia

Description

9 Keto 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!

Ingredients

Scale
  • 10 large eggs
  • 1 – 1 1/2 teaspoons sea salt (or to taste)
  • 1/4 – 1/2 teaspoon black pepper (or to taste)
  • 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)
  • 1/3 cup Buffalo Sauce (I used Frank's)
  • 1/3 cup chopped green onions
  • 1 cup chopped cooked (or rotisserie chicken)
  • 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
  • 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)
  • 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
  • 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)
  • 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)
  • 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)
  • 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

  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.
  3. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins1 filling each about 2/3 full.
  4. Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
  5. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
  6. 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.
  7. 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.
  8. Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
  9. 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.
  10. Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.
  11. 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.
  12. Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-15 minutes, or until set.
  13. 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.
  14. Bake in preheated oven for 12-15 minutes, or until set.
  15. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  16. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
  17. Stir in sun-dried tomatoes, spinach, basil and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  18. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
  19. 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.
  20. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Find it online: https://exorecipes.com/low-carb-breakfast-egg-muffins/