Best 5 Keto Egg White Cups Recipes
**Keto Egg White Cups: A Journey of Flavor and Health**
Embark on a culinary adventure with our keto egg white cups, a symphony of flavors and textures that will tantalize your taste buds while adhering to your ketogenic lifestyle. These delectable cups are crafted with a medley of wholesome ingredients, including bell peppers, spinach, mushrooms, and cheese, all nestled in a fluffy cloud of whipped egg whites. Each bite is a burst of savory goodness, offering a satisfying crunch from the vegetables and a gooey, flavorful center. Our collection of recipes caters to diverse preferences, featuring variations with bacon, avocado, and sun-dried tomatoes, ensuring there's a perfect cup for every palate. These egg white cups are not only a culinary delight but also a nutritious powerhouse, providing a substantial dose of protein and healthy fats while being low in carbohydrates. They are an ideal breakfast option, offering a satiating and energy-boosting start to your day, or they can be enjoyed as a wholesome snack or light lunch. With their ease of preparation and versatility, our keto egg white cups are a must-try for anyone seeking a delightful and nutritious addition to their ketogenic journey.
KETO EGG CUPS
These delicious and portable keto-friendly cups are great at room temperature, making them the perfect on-the-go snack or lunch.
Provided by Food Network Kitchen
Time 45m
Yield 3 servings
Number Of Ingredients 9
Steps:
- Position an oven rack in the center of the oven and preheat to 400 degrees F.
- Brush 6 standard muffin cups with the butter (the butter will pool on the bottom of the cups, but that's okay). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red pepper.
- Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.
- Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use an offset spatula to loosen the prosciutto from the edges of each cup and transfer to a plate for serving.
Nutrition Facts : Calories 460, Fat 35 grams, SaturatedFat 17 grams, Cholesterol 470 milligrams, Sodium 1680 milligrams, Carbohydrate 5 grams, Fiber 0 grams, Protein 33 grams, Sugar 2 grams
KETO EGG CUPS
An easy keto breakfast you can meal prep in minutes with just three ingredients - egg, ham and cheese! Keto egg cups are kid approved and a perfect egg muffin replacement.
Provided by Annie Lampella
Categories Breakfast
Yield 16
Number Of Ingredients 3
Steps:
- Preheat oven to 400 degrees and spray muffin tins with cooking spray.
- Cut each slice of deli ham in half to create 16 ham slices and lay each half into the cavities of the muffin pans.
- Evenly sprinkle shredded cheese on top of each slice of deli ham.
- Crack an egg into each cavity. Sprinkle with salt and pepper.
- Bake at 400 degrees for 10 to 12 minutes or until egg is set.
Nutrition Facts : Calories 114 calories, Carbohydrate 1.1 carbs, Protein 11.9 grams of protein, Fat 6.6 grams fat
KETO HAM AND EGG CUPS RECIPE MADE IN A MUFFIN PAN!
This low carb breakfast is a crowd pleaser! Even your carb loving family will enjoy this Keto Ham and Egg Cups recipe. It's quick breakfast meal idea that is big on taste. I hope that your family enjoys these baked egg cups as much as mine did. Make sure to keep reading. We are sharing how to freeze egg cups. These ham egg cups are awesome for keto meal prep. Quick, easy and yummy. What more can you ask for?
Provided by KETO DIRTY
Categories Breakfast
Time 25m
Number Of Ingredients 11
Steps:
- Preheat your oven to 350 degrees
- Crack 6 eggs into your batter bowl
- Scramble the eggs by stirring with your scraping spoon
- Add in milk and mozzarella cheese
- Salt and pepper and stir
- Heavily spray your muffin pan with cooking spray (these keto ham and egg muffins can stick to the pan if the pan is not heavily lubed!)
- Tear or cut ham into half
- Place ham into the bottom of the muffin pans, these will be your baked egg muffin liners!
- After you have placed the ham into the muffin pan, pour the egg cheese mixture on top of the ham. Each muffin cup should be about half full.
- Sprinkle the top of each egg muffin cup with the cheddar cheese.
- Place the muffin pan into the oven for 20 minutes - oven temperature is 350 degrees F.
- When done, let sit for a minute and use scraper spoon to grab these from the bottom and place on a plate.
- Enjoy! We hope that your family loves these keto ham and egg cups as much as our's does!
Nutrition Facts : Calories 117 calories, Carbohydrate 1 grams carbohydrates, Cholesterol 164 milligrams cholesterol, Fat 9.3 grams fat, Fiber 0 grams fiber, Protein 7 grams protein, SaturatedFat 4.8 grams saturated fat, ServingSize 1, Sodium 182.1 milligrams sodium, Sugar .7 grams sugar, TransFat 0.2 grams trans fat, UnsaturatedFat .7 grams unsaturated fat
9 KETO EGG CUPS
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!
Provided by Kelly
Categories Breakfast
Time 20m
Yield 12
Number Of Ingredients 44
Steps:
- Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
- In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
- Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins1 filling each about 2/3 full.
- Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
- Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
- 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.
- 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.
- Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
- 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.
- Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.
- 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.
- Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-15 minutes, or until set.
- 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.
- Bake in preheated oven for 12-15 minutes, or until set.
- Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
- Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
- Stir in sun-dried tomatoes, spinach, basil and cheese. Divide evenly into muffin cups filling each about 2/3 full.
- Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
- 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.
- Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
Nutrition Facts : ServingSize 1 g, Calories 94 kcal, Carbohydrate 1 g, Protein 6 g, Fat 3 g
EGG WHITE BREAKFAST CUPS (UNDER 50 CALORIES) RECIPE BY TASTY
Here's what you need: spinach, roma tomato, egg white, salt, pepper
Provided by Robin Broadfoot
Categories Breakfast
Time 30m
Yield 6 servings
Number Of Ingredients 5
Steps:
- Preheat the oven to 350˚F (180˚C).
- Lightly grease a muffin tin.
- Then divide equally the spinach across 6 cups.
- Dice the tomato, then fill the cups with the tomato and egg whites.
- Season with salt and pepper.
- Bake for 15 minutes, or until the whites have set.
- Serve hot.
- Enjoy!
Nutrition Facts : Calories 139 calories, Carbohydrate 1 gram, Fat 9 grams, Fiber 0 grams, Protein 12 grams, Sugar 0 grams
Tips:
- Choose fresh eggs: Fresh eggs are essential for making perfect egg white cups. Older eggs may not whip up as well and may have a watery consistency.
- Whip the egg whites until stiff peaks form: This will help to create a light and fluffy texture for the egg white cups.
- Be careful not to overcook the egg white cups: Overcooked egg white cups will be tough and rubbery. Cook them just until they are set in the center.
- Experiment with different fillings: You can fill your egg white cups with a variety of ingredients, such as cheese, vegetables, and meat. Get creative and have fun!
- Make them ahead of time: Egg white cups can be made ahead of time and stored in the refrigerator for up to 3 days. This makes them a great option for busy weeknights.
Conclusion:
Keto egg white cups are a delicious and nutritious breakfast or snack option. They are easy to make and can be customized to your liking. With so many different variations, you're sure to find a recipe that you love. So next time you're looking for a quick and easy keto-friendly meal, give egg white cups a try!
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