Need an easy grab-and-go breakfast? These delicious Keto jalapeño popper egg cups are packed with flavor and perfect for meal prepping!
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Keto Jalapeño Popper Egg Cups
I love starting my day with a satisfying breakfast. It puts me in the right mindset and gives me the energy I need to tackle the morning!
But let’s face it… I don’t always feel like whipping up some elaborate dish first thing. That’s why I love easy breakfasts like these Keto jalapeño popper egg cups!
You only need five main ingredients plus seasonings, and everything comes together in about 35 minutes. How great is that? You can throw them together on a busy morning, or meal prep them in advance so they’re ready to go.
If you’re looking for an easy, tasty way to start your morning, these low carb egg cups are sure to give you the boost you need.
Are These Egg Cups Spicy?
I would say these breakfast bites have a little kick without being overwhelmingly spicy. The cheese and sour cream really help to counteract the heat of the jalapeño peppers.
Of course, the spice level will also depend on how hot your jalapeño peppers are. If you prefer a mild taste, look for jalapeños with very smooth skin. If you like heat, choose jalapeños with more striations, or thin white lines.
The older a jalapeño, the spicier it will be. Smooth skin usually means the pepper is younger while striations indicate that it’s a bit older.
Want to turn up the heat? Don’t discard the jalapeño seeds — those will add quite a kick! Of course, you can also opt for a hotter pepper like serranos or habaneros.
Not a big fan of spice? Try something milder like poblanos or bell peppers. You can mix them with the jalapeños, or use them to replace the jalapeños entirely.
Can You Include Other Ingredients In Keto Jalapeño Popper Egg Cups?
Absolutely! This recipe is one of my favorite combinations, but feel free to have some fun with other ingredients.
As I mentioned above, if you’re not a fan of heat, you can swap out the jalapeños for milder peppers. Bell peppers always go well with eggs!
And you can never go wrong with cheese. Mozzarella, Parmesan, goat cheese, pepperjack, sharp white cheddar… you name it, it will probably be delicious in this recipe! So feel free to use any cheese you like (or whatever you happen to currently have in your fridge).
Personally, I never get sick of easy baked bacon. But if you want to use a different protein, feel free to shake it up!
If you ever find yourself with leftover Keto glazed ham, egg cups would be a great way to use that up. Ground sausage or chorizo would also be tasty! Whatever meat you use, just make sure it’s cooked ahead of time.
Can You Make Jalapeño Popper Egg Cups Ahead Of Time?
You bet! In fact, that’s what makes them such a perfect grab-and-go breakfast.
After baking, make sure you allow your egg cups to completely cool. That way, you’ll avoid condensation that could make them soggy. Then, place the egg cups in an airtight container and store in the fridge for up to 5 days.
Whenever you need a quick breakfast or snack, they’ll be ready for you! You can choose to gently reheat them, or just enjoy them straight from the refrigerator. I think they’re egg-cellent served cold!
How To Make Keto Jalapeño Popper Egg Cups
Preheat the oven to 350 degrees. Grease the inside of the cups of a muffin tin very well.
Add an equal amount of cheese, bacon crumbles, and jalapeño peppers to each cup of the muffin tin.
In a medium bowl, mix together the eggs, sour cream, garlic powder, and salt and pepper until well blended.
Pour an even amount of the egg mixture into each of the muffin tin cups.
Bake for 20 minutes until the eggs are completely set. Let cool for 5 minutes before serving.
Other Breakfast Options From The Keto Option That You Might Like
Roasted Red Pepper and Ricotta Keto Frittata
Cream Cheese Chaffle with Lemon Curd
Keto Jalapeño Popper Egg Cups
Ingredients
- 10 large eggs
- 1 cup Mexican blend cheese shredded
- 2 regular jalapeño peppers finely chopped
- ½ cup bacon pieces
- ⅓ cup sour cream
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat the oven to 350 degrees. Grease the inside of the cups of a muffin tin very well.
- Add an equal amount of cheese, bacon crumbles, and jalapeño peppers to each cup of the muffin tin.
- In a medium bowl, mix together the eggs, sour cream, garlic powder, and salt and pepper until well blended.
- Pour an even amount of the egg mixture into each of the muffin tin cups.
- Bake for 20 minutes until the eggs are completely set. Let cool for 5 minutes before serving.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.