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Keto Egg Cup Recipe

We've all seen those crazy, over priced, egg cups from that massive coffee franchise, but why not save some money and make your own? These keto egg cups, or egg pucks as I sometimes call them, are a great way to meal prep. I always keep some on hand for a last minute keto lunch, or just a snack between meals.


Prep Time: 5 Minutes

Bake Time: 20 Minutes

Servings Per Recipe: 12 (1 egg cup)

Macros Per Serving:

Calories: 200

Fat: 16g

Protein: 13g

Total Carbs: 1g

Net Carbs: 1g

* Macros were calculated using 15 grams of cheddar cheese and 20 grams of the ground breakfast sausage. Your macros will change depending on your mix ins.



(Ingredients can be purchased by clicking on the green link)

  • 12 Eggs

  • 9 OZ Your Favorite Meats/Vegetables

  • 6.5 OZ Your Favorite Cheese

  • Salt

  • Pepper



Ingredients purchased through Amazon affiliate links support the site. See Affiliates page for more information.


Let's Do This:

  1. Preheat oven to 350F.

  2. Add desired amount of your meat and/or vegetables to the bottom of your baking cups. I like to use about 20 grams of sausage or something similar.

  3. Crack one egg into each cup directly on top of your filling.

  4. Bake for 16-20 minutes. 16 minutes will produce a runny yolk. 20 minutes will be quite firm. I like to aim for around 18 minutes.

  5. Top each cup with about 15 grams of your favorite cheese.

  6. Return to oven for 2-3 minutes, until cheese is entirely melted.

  7. Allow to rest on counter for about 10 minutes. The cheese will firm up a bit in the process.

  8. Remove the finished product from the cups by circling the edges with a spoon, then simply popping them out.

  9. Store them in the refrigerator until ready to eat. They are great hot or cold.

  10. Enjoy!


How We Did It!

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