© Original recipe by Serena Miller ©
🥚🧀🔥 Healthy Low Carb Beef Cheese and Egg Cups for a Quick Breakfast
1. Introduction
Starting your day with a nutritious and satisfying breakfast sets the tone for a productive morning. If you’re on a low carb breakfast recipes journey or simply seeking healthy breakfast ideas that are quick to prepare, these Low Carb Beef Cheese and Egg Cups are an absolute game-changer. Packed with protein, flavorful beef, and melty cheese, they’re perfect for busy mornings. Plus, you can make them ahead of time for effortless quick breakfast meal prep.
2. Why You’ll Love This Recipe
- Ready in 30 minutes: Whip these up quickly for a morning boost.
- One-pan and easy cleanup: Minimal utensils mean less cleaning.
- High in protein and healthy fats: Keeps you full longer and fuels your day.
- Perfect for meal prep: Make a batch on Sunday and reheat when needed.
3. Ingredient Notes
The quality of ingredients truly elevates this dish. Using grass-fed beef adds omega-3 fatty acids and richer flavor. Organic eggs bring a boost of nutrients and a fresher taste, and opting for sharp cheddar or mozzarella cheese adds melting goodness that’s super satisfying. For added nutrition, consider incorporating chopped vegetables like spinach or bell peppers, which also contribute vibrant color and crunch. Always choose high-quality ingredients to ensure maximum flavor and health benefits.
4. Kitchen Tools You Need
To make these delicious beef cheese and egg cups with ease, equip your kitchen with these essential tools:
- Compact 6-in-1 Digital Air Fryer: Perfect for quick baking or reheating, giving you crispy edges and tender interiors without extra oil.
- T-fal 14-Piece Hard Anodized Nonstick Cookware Set: Ensures effortless removal of egg cups and easy cleanup.
- Ninja Foodi Smart XL Indoor Grill & Air Fryer Combo: Great for quick cooking or adding extra flavor with grill marks.
5. How to Make Healthy Low Carb Beef Cheese and Egg Cups
Preparation
Preheat your oven to 375°F (190°C). While it heats, gather all your ingredients. Lightly spray a muffin tin with cooking spray for easy removal. Brown the ground beef in a skillet over medium heat until fully cooked and fragrant—about 5-7 minutes. Season with salt, pepper, and optional herbs like garlic powder or paprika for extra flavor.
Assembling the Cups
Add a handful of cooked beef into each muffin cup. Top with shredded cheese—cheddar adds a sharp contrast, while mozzarella offers a gooey melt. Crack an egg over each beef and cheese filling, ensuring the yolk stays centered. The egg will cook into a creamy consistency, binding the ingredients together. You should see the egg whites filling the muffin cups neatly.
Baking
Place the muffin tin on the middle rack and bake for 18-20 minutes, until the eggs are set and the cheese is slightly bubbly. You’ll know they’re ready when the edges are golden and a toothpick inserted into the egg yolk comes out clean. Let them cool for a few minutes—then enjoy or store for later!
6. Expert Tips for Success
- Use freshly cracked eggs for best texture and flavor.
- Press a small indent into the egg yolk with the back of a spoon for a more uniform appearance.
- For extra flavor, sprinkle chopped herbs or spices on top before baking.
- If you prefer softer yolks, bake for 16-18 minutes; for firmer yolks, go 20 minutes or more.
7. Variations & Substitutions
Customize these cups to suit your dietary preferences. Swap ground beef with ground turkey or chicken for leaner options. Add vegetables such as spinach, zucchini, or diced tomatoes for added nutrients. Use dairy-free cheese for a vegan-friendly version. These modifications make the recipe versatile and inclusive for all dietary needs.
8. Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place the cups in a microwave-safe dish and microwave on high for 30-40 seconds until warm. For a crispy finish, reheat in an air fryer at 350°F for 3-4 minutes. These low carb breakfast meals are ideal for busy mornings when time is short.
9. FAQ
Can I prepare these in advance?
Absolutely! Assemble and bake the cups, then store in the fridge. Reheat quickly in the microwave or air fryer for a super convenient breakfast.
What if I don’t have muffin tins?
You can use silicone muffin cups or ramekins as a substitute. They’re oven-safe and make removing the cups easy without sticking.
Can I make these pasta ahead for meal prep?
While this recipe doesn’t include pasta, you can prepare the ingredients ahead, store them separately, and assemble just before baking. Check out this high-protein chicken mac and cheese for a tasty pasta meal prep option.
How do I ensure the eggs are cooked just right?
Set your timer carefully and check for firmness. Remember, they will continue to cook slightly after removal, so remove once the whites are firm and yolks reach your preferred consistency.
10. Conclusion
These Healthy Low Carb Beef Cheese and Egg Cups are a versatile, protein-packed, quick breakfast solution that fits seamlessly into busy mornings. Not only do they taste amazing, but they also support your health goals with wholesome ingredients. Ready to boost your mornings? Give this recipe a try and enjoy a nourishing start to the day!
Print
Healthy Low Carb Beef Cheese and Egg Cups for Quick Breakfast
These healthy low carb beef, cheese, and egg cups are perfect for a quick breakfast or meal prep. Packed with savory seasoned beef, melted cheese, and fluffy eggs, they are easy to make ahead and reheat. Ideal for busy mornings, they offer a balanced, satisfying start to your day.
- Total Time: 30 minutes
- Yield: 6 servings
Ingredients
- 1 lb ground beef
- 4 large eggs
- 1 cup shredded cheddar cheese
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Fresh parsley for garnish
Instructions
- Preheat oven to 375°F (190°C). Grease a muffin tin.
- Cook ground beef in a skillet over medium heat until browned; season with salt, pepper, garlic powder, and paprika.
- Divide cooked beef evenly into muffin cups.
- Crack an egg into each cup over the beef.
- Sprinkle shredded cheese on top of each egg.
- Bake for 15-20 minutes until eggs are set and cheese is golden.
- Garnish with chopped parsley before serving.
Notes
- Can be prepared ahead and refrigerated up to 3 days. Reheat in microwave for 30 seconds.
- Feel free to add chopped veggies for extra flavor and nutrients.
Nutrition
- Serving Size: 1 cup
- Calories: 250 Kcal
- Sugar: 1g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 20g
- Cholesterol: 180mg
