Keto Breakfast on the Go! Stay on track with ease.


Stumped about how to stick to your Keto diet and still have a fast and easy breakfast? Have no fear, these very simple and customizable egg cups will make your mornings a breeze. Bacon and Eggs or Keto Pancakes might be great on the weekends but not everyone has time during the week to play chef. If you just want to grab and go on the weekday mornings and coffee just won’t cut it then these egg cups are for you.

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Keto egg cups have been a time saver for our family and while they might take a bit of pre-planning the preparation is simple and straightforward. Even better they are fully

customizable for each member of your family, add and remove ingredients as needed so that everyone is satisfied!

I have picked up a few tricks to make these even easier. The first time I made egg cups I simply greased my muffin tins…this was a mistake. Egg it turns out (and I really should have known this already) sticks to everything! It is a pain to clean and even defies the best of my non-stick pans. I then tried paper and tin foil muffin cups. The paper muffin cups will work just fine in a pinch, just be prepared to peel a few bits of extra paper off after unwrapping. The tin cups work fine too  – as long as you remember to remove them should you decide to reheat your egg cups in a microwave.

For the very best results, I suggest investing in some Silicone Baking Cups. Since buying these cups I have never looked back. They work for everything from egg cups to fat bombs and best of all they can be thrown straight into the dishwasher. Anything that can be washed by the dishwasher is cool by me. If you are environmentally conscious (like me!) you can even pat yourself on the back for not adding more paper waste to your garbage pail.

Breakfast Egg Cup Recipe

Ingredients & Equipment

  • Eggs
  • Whatever filling you feel like
  • Muffin cups
  • Muffin Tin


Step 1 – Preheat oven to 350 degrees, place muffin cups in muffin tin.

Step 2 – While oven is preheating, chop your desired filling and fry it up with a bit of butter for flavor. If you are using a meat filling (bacon, ham, ground beef) it is best to completely pre-cook it before adding it to the egg. Remove from heat once the desired doneness is reached. This will vary based on your toppings.

Step 3 – Crack one egg into a glass (or your muffin cup if you want to

save on clean up) and give it a scramble. If you scrambled it in a glass pour it into your muffin cup. Repeat for each egg cup you plan on making.

Step 4 – Add your filling. Be careful not to make the cups overflow! Give it a gentle stir to make sure everything is mixed well

Step 5 (Optional) – Sprinkle with cheese

Step 6 – Cook for Approx 20 min or until the egg cups seem firm. Remove from oven. Allow to cool and store in the fridge for easy morning grab and go breakfast! Serve cold or warm up for about 30 seconds in the microwave.

Simple right? These egg cups will give you a nice protein boost to get you going in the morning and are low carb. Although the exact carbs in each cup will vary based on the fillings you choose there is not enough room in the muffin cups to go over one or two grams at most. The egg cups I made today included block cheddar cheese, some leftover ham we cooked this weekend and about  1/4 a jalapeno pepper. This works out to be about .2g per cup!

Filling Suggestions

  • Bacon (.11g Carb per slice)
  • Sliced Mushrooms (1.6 Carbs per cup)
  • Bell Peppers (2.5g per half cup)
  • Jalapeno pepper (.8g per pepper)
  • Sausage (varies by variety, keep an eye out for sugar flavored types and avoid)
  • Cheese (Varies by type but should be low, block cheese is best as pre-shredded cheese can sometimes have added starches and flours to keep it from sticking together)
  • Garlic (.89g per clove)

Of course, you are free to add almost anything to these egg cups, a quick search will tell you the approximate net carbs of any ingredient you could think of! Go forth and keto on with confidence fellow breakfast eaters!

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  1. This is a good idea! I didn’t think about being able to put them in the fridge for the next morning.

    1. Author

      They warm up really well! My husband sometimes likes a little pat of butter on top too.

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