Introduction
Fluffy Egg Cups are a delicious, protein-packed breakfast that’s easy to make and perfect for meal prep. These baked egg muffins are light, airy, and loaded with flavor, thanks to a mix of eggs, cheese, bacon, and green onions. Whether you’re looking for a quick grab-and-go breakfast or a low-carb, keto-friendly meal, these egg cups fit the bill.
Origin and Cultural Significance
Egg-based dishes have been a breakfast staple for centuries, with variations found worldwide. These egg muffins are inspired by French quiches and Italian frittatas, but they skip the crust for a gluten-free, low-carb twist. Popular in American meal prep culture, they are easy to customize and great for busy mornings.
Ingredients & Quantities (6 pieces)
For the Egg Mixture:
- 6 eggs
- ¼ cup Parmesan cheese, grated
- ¼ cup heavy cream
- Salt and pepper, to taste
For the Filling:
- 4 bacon strips, cooked and chopped
- ¼ cup cheddar cheese, shredded
- 2 tbsp green onion, chopped
Optional Additions:
- Vegetables: Bell peppers, spinach, mushrooms, or tomatoes
- Meat Alternatives: Turkey bacon, sausage, or ham
- Dairy-Free: Use almond milk instead of heavy cream and dairy-free cheese
- Spice It Up: Add red pepper flakes or a dash of hot sauce
Tips for Success:
- Whisk well: To make the eggs fluffy, beat them thoroughly to incorporate air.
- Use a non-stick muffin tin: Or line with silicone cups for easy removal.
- Don’t overfill: Fill each cup about ¾ full, as eggs will expand while baking.
- Let them rest: After baking, allow the egg cups to sit for a few minutes before removing them from the pan to prevent sticking.
- Make-ahead friendly: Store in the fridge for up to 5 days or freeze for 2 months.
Instructions:
- Preheat the oven to 375°F (190°C) and grease a 6-cup muffin tin.
- Prepare the egg mixture: In a bowl, whisk together eggs, Parmesan cheese, heavy cream, salt, and pepper until smooth.
- Assemble the cups:
- Divide the cooked bacon, cheddar cheese, and green onions evenly among the muffin cups.
- Pour the egg mixture over the fillings, filling each cup about ¾ full.
- Bake: Place in the oven and bake for 15-18 minutes, or until the eggs are set and slightly golden on top.
- Cool & Serve: Let them rest for 5 minutes, then remove from the tin and serve warm.
Description
These fluffy, cheesy, and savory egg muffins are a protein-rich, keto-friendly breakfast that’s perfect for busy mornings. The bacon adds a crispy, smoky flavor, while the cheddar cheese melts beautifully, and the green onions bring a fresh, mild oniony bite. They are satisfying yet light and airy, making them ideal for anyone following a low-carb or high-protein diet.
Nutritional Information (Per Muffin – Approximate)
- Calories: ~140-160 kcal
- Protein: ~10g
- Fat: ~11g
- Carbs: ~1-2g
- Fiber: ~0g
- Sodium: ~250-300mg
(Values may vary based on specific ingredients used.)
Conclusion
Fluffy Egg Cups are a quick, nutritious, and versatile breakfast option. They are low-carb, high-protein, and meal-prep friendly, making them perfect for busy mornings or a healthy snack. With endless customization options, you can make them fit your taste preferences and dietary needs.
Recommendation
- Pair with toast or fruit for a more balanced breakfast.
- Serve with avocado or salsa for extra flavor.
- Enjoy as a snack or add a side salad for a light meal.
- Make a big batch and freeze for a quick breakfast all week!
Embracing Healthful Indulgence
To make these egg cups even healthier, consider:
- Using turkey bacon for a leaner option.
- Swapping heavy cream for Greek yogurt for added protein.
- Adding more veggies like spinach or bell peppers for fiber and nutrients.
- Reducing cheese for a lower-fat version while keeping the flavor.
With these small tweaks, you can enjoy a delicious yet health-conscious breakfast that fuels your day!
Would you like a variation with a different flavor profile, like a Mediterranean or spicy version?