Keto Jalapeño Cheddar Egg Cups (Printable)

Fluffy baked eggs with sharp cheddar and spicy jalapeños make an ideal handheld breakfast.

# Components:

→ Eggs

01 - 6 large eggs

→ Dairy

02 - 1/2 cup shredded sharp cheddar cheese
03 - 1/4 cup heavy cream

→ Vegetables

04 - 1 medium jalapeño, deseeded and finely chopped
05 - 1/4 cup diced red bell pepper
06 - 2 tablespoons chopped green onions

→ Seasonings

07 - 1/4 teaspoon garlic powder
08 - 1/4 teaspoon salt
09 - 1/8 teaspoon black pepper

→ Optional Garnish

10 - Extra sliced jalapeño
11 - Chopped cilantro

# Method:

01 - Preheat oven to 350°F. Lightly grease a 6-cup muffin tin with nonstick spray or insert silicone muffin liners.
02 - In a medium bowl, whisk together eggs, heavy cream, garlic powder, salt, and black pepper until thoroughly combined.
03 - Fold in shredded cheddar cheese, chopped jalapeño, diced red bell pepper, and green onions into the egg mixture.
04 - Distribute the mixture evenly among the 6 muffin cups, filling each approximately 3/4 full.
05 - Top each cup with additional jalapeño slices if desired.
06 - Bake for 18–20 minutes until egg cups are puffed, golden, and set in the center.
07 - Cool for 3–5 minutes, then run a knife around the edges to release from tin. Serve warm or refrigerate for up to 4 days.

# Expert Advice:

01 -
  • They taste like comfort food but actually fit your macros without any nutritional gymnastics.
  • You can meal-prep six at once and grab them cold straight from the fridge when you're running late.
  • The jalapeño heat sneaks up on you in the best way, never overwhelming the creamy cheese.
  • Unlike most keto recipes, these feel like real food you'd actually choose to eat, not a compromise.
02 -
  • Do not skip the cooling time before running the knife around the edges, or they'll fall apart before you can release them cleanly.
  • If your eggs puff up dramatically and then collapse when you open the oven, you've got the temperature right but the bake time slightly too long for your specific oven, so knock thirty seconds off next time.
03 -
  • Weigh your ingredients if you have a scale, because it takes five seconds and guarantees consistency from batch to batch.
  • The jalapeño-to-cream ratio is what keeps these from being dry, so don't skimp on the heavy cream even if you're watching calories elsewhere.
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