Low Carb THM S Keto Egg Cups or Mini Frittatas

These low carb THM S keto egg cups are filled with cheese, sautéed vegetables, and egg, with a slice of deli meat forming each little cup. The recipe makes 18, so it works nicely for a large family or as a make-ahead breakfast for the week.

I went back and forth on the name. My mind says egg cups, while a friend suggested mini frittatas. That works too! Whatever you call them, they’re an easy way to turn a dozen eggs and a few refrigerator basics into individual portions.

What Makes These Keto Egg Cups Work

The onion and bell pepper get a head start in the skillet before the mushrooms are added. This gives the vegetables time to cook before they go into the eggs. Stir them as they cook so nothing burns, then combine the cooked vegetables with the beaten and seasoned eggs.

Each muffin section is lined with one slice of deli meat and a sprinkle of shredded cheese. The meat creates the outside of the cup while the cheese sits underneath the egg and vegetable mixture. Even with the deli meat lining the pan, don’t skip the nonstick spray. It helps the finished egg cups release more easily.

Make Them Your Own

This combination came from what I had in the refrigerator, so take a look at what you need to use up. The recipe leaves the type of shredded cheese, deli meat, and cooking fat open, which makes it easy to use your preferred options.

You can also change the seasonings to suit your taste. Salt and pepper keep things simple, or add a little cayenne if you want some heat. Different vegetables or seasonings will change the flavor and may affect the final texture, especially if the vegetables release a lot of moisture.

Tips for Evenly Baked Mini Frittatas

• Cook the vegetables before mixing them with the eggs.
• Spray every section of the muffin tins with nonstick spray.
• Divide the egg and vegetable mixture evenly among all 18 meat-and-cheese cups.
• Bake at 350 degrees for around 15–20 minutes, or until the centers are cooked through.
• Run a knife or fork carefully around the edge when removing them from the muffin tins.

These don’t require fancy muffin tins, either. Older pans that still work are just fine—give them a good coating of nonstick spray and carefully loosen the edges before lifting out the egg cups.

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Low Carb THM S Egg Cups

Ingredients

• 1 Dozen eggs
• 1 Cup of Shredded Cheese I used sharp cheddar
• 1/4 Cup of Chopped Onion
• 1/4 Cup of Chopped Bell Pepper
• 1/4 Cup of Chopped Mushrooms
• 1-2 Two Tablespoons fat
• 18 Slices of Deli Style Meat
• Salt and Pepper to Taste

Instructions

• Put your onion and bell pepper in a skillet with your choice of fat, I used red palm oil. Cook over medium heat until mostly cooked. About 5 minutes.
• Add the mushrooms and cook for about 4 more minutes. Stir so the veggies don’t burn.
• While your veggie mix is cooking spray your muffin tins with nonstick spray. Line each muffin tin with a slice of meat and a sprinkle of cheese.
• Beat eggs with seasoning. Add cooked veggies to the egg mixture and stir to combine.
• Carefully spoon egg and veggie mix into meat and cheese cups. Divide evenly between each muffin section.
• Bake at 350 degrees for around 15-20 minutes, or until cooked through.
• Carefully remove with a knife or fork.