3-Ingredient Low Carb Breakfast Egg Cups. Start your day with this protein-packed low-carb on-the-go breakfast cup that is SO good!
3 Ingredient Low Carb Breakfast Egg Cups
I am getting back on track after the summer and the pandemic. Going low-carb is helping me shed a few pounds and eating less carbs really makes me feel less bloated.
1 Gram of Carbs per Cup
Only 1 gram of carbs in each cup. 19 grams of protein. A very high protein, low carb way to start your day!
Low Carb is Great for Losing Weight
I’ve tried a lot of different ways to lose weight and although I love Weight Watchers, eating lower carb foods makes me feel better and I think speed up the fat burning process. Eggs are the easiest go-to for a high-protein, low-carb breakfast.
Why is Eating a High Protein Breakfast Good?
Protein digests slowly, which helps to keep you feeling fuller for longer. By including protein-rich foods at every meal, you’re more likely to feel satisfied, rather than starved, which is especially important when eating fewer calories to lose weight. Staring your day with a high-protein breakfast is a good way to start the day. Aim to get at least 50 grams of protein per day.
Low Carb Foods Can Still Taste Great
Just because I am eating low carb doesn’t mean that I can’t make food that is just as yummy! I LOVE Egg White Delights from McDonalds, so I wanted to make something that fills that void and is still low carb!
On-the-Go Breakfasts
I also wanted to make something that could be easily refrigerated and warmed up. These egg cups warm up in 20 seconds and are easily eaten while running out the door. They are also perfect as a high-protein breakfast for kids and teens as we are running late to get to school. Just pop it in the microwave and wrap it in a napkin for your kids to eat in the car on the way to school!
Meal Prep Egg Cups for the Week
These egg cups take just a couple of minutes to prep, 15 minutes to cook and you will have 12 breakfasts for the week! So simple. And they taste just as good warmed up as they do fresh from the oven!
3-Ingredient Low Carb Egg Cups
3 Ingredient Low Carb Breakfast Cups
3-Ingredient Low Carb Breakfast Egg Cups. Start your day with this protein-packed low-carb on-the-go breakfast cup that is SO good!
Ingredients
- 12 slices deli ham (you can also use another type of deli meat like turkey or chicken)
- 12 eggs
- 3 cups shredded mozzarella cheese
optional
- salt and pepper to taste
- red pepper flakes
- herbs
Instructions
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Preheat oven to 400°F
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grease a muffin tin with non-stick spray
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Place the deli ham in the muffin of each tin
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Crack an egg in the middle
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Season with salt and pepper and red pepper flakes (optional)
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Bake in the oven for 15 minutes
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Sprinkle with cheese and bake for additional 5 minutes until cheese is melted
Recipe Notes
153 calories
1g carbs (0g fiber)
19g protein
15g fat
Place a piece of Deli Meat in Each Muffin Tin
I used ham in these low carb egg cups. You can use ay type of meat. Ham, turkey, chicken, even bacon!
What Type of Eggs Are Best to Make Egg cups?
Eggs are nutritionally very similar, regardless of size, grade or color. Both brown and white eggs are a healthy and low-carb food. A typical egg contains lots of vitamins, minerals and high-quality protein. Each egg is about 80 calories each.
Bake for 15 Minutes
Season each muffin tin with salt and pepper and even red pepper if you want a little kick. Then pop it in a 4oo degree oven for 15 minutes.
Add Cheese to the Egg Cups
Once the egg cups have baked, take the muffin tin out of the oven and add 1/4 cup cheese to the top. If you have someone in the family that doesn’t like cheese or can’t eat dairy, skip this step.
Bake Egg Cups Until Cheese Melts
Pop the egg cups back in the oven, or just let them sit on the counter unti l the cheese melts.
Meal Prep Egg Cups
Once the egg cups have cooled, pop them into zip lock bags to store. You can keep the egg cups in the fridge for a week. Or you can pop them into the freezer for up to two months. When you want to use them, put the frozen egg cups in the fridge to thaw. Then put one o a napkin and microwave each egg cup for 20 seconds to warm up!
More Low Carb Recipes
Here are a few other low-carb recipes we love!
Low-Carb Baked Avocado Egg Breakfast Cups
This is one of our favorite breakfasts. Full of vitamins and SO good!
Protein Waffle Omelet
Use your waffle maker to make egg waffles. They are SO good and super low carb too!
What’s YOUR Favorite Breakfast Recipe?
xoxo
