Keto Breakfast Cups – Three Ways
What’s buttery, cheesy and easy as can be?
SpongeBob SquarePants Three words: Keto breakfast cups. Or two words: Keto biscuits. These Keto breakfast cups are a take on American biscuits – the fluffy, crumbly quickbread that just begs for dollops of butter and gravy. The Keto version is just as fluffy as the original. And the best part is you can use literally anything you have in the kitchen and incorporate it into the basic recipe to create any number of variations.
These cups are a great make-ahead breakfast or the perfect grab-and-go snack. They can even feature as a side to a Keto meal.
So what goes into these Keto breakfast cups?
These Keto breakfast cups use just staples you’re bound to have in your pantry – almond flour, egg and baking powder. That’s it. What you add in it, though, is a whole other chapter. Crisp up some bacon, grate some cheese and you’ve got yourself a bacon and cheese breakfast cup. Slice up some olives, crumble in some feta and you’ve made yourself a Mediterranen breakfast. Chop up some green peppers, maybe a chilli or two and you have an Indian snack favourite, the cheese chilli toast version. You get my drift?
And these freeze perfectly well, so you can make enough for a whole week and pop it into the freezer. When you’re feeling peckish, take it out, microwave it and you’re ready to feast!
If you’re looking for more breakfast ideas that aren’t just eggs and bacon, how about some three-ingredient pancakes for a quick whip-up? If you’re in the mood for Indian, try your hand at this old favourite, the keto dosa that won’t make you miss the real thing at all. And if you must default to eggs, may I recommend a spin on the boring scrambled with my Greek scrambled eggs? Now there’s really no excuse to skip breakfast. Unless, you know, intermittent fasting, in which case just turn these into lunch or dinner.
Bacon & Cheddar
Nutrition Info (Per serving)
- Calories: 529
- Net Carbs: 1g
- Carbs: 4g
- Fat: 45g
- Protein: 23g
- Fiber: 3g
This recipe makes 1 servings. Get this recipe on myfitnesspal.
Olive & Feta
Nutrition Info (Per serving)
- Calories: 451
- Net Carbs: 3g
- Carbs: 6g
- Fat: 40g
- Protein: 16g
- Fiber: 3g
This recipe makes 1 servings. Get this recipe on myfitnesspal.
Chili Cheese Toast
Nutrition Info (Per serving)
- Calories: 366
- Net Carbs: 2g
- Carbs: 5g
- Fat: 30g
- Protein: 16g
- Fiber: 3g
This recipe makes 1 servings. Get this recipe on myfitnesspal.
Keto Breakfast Cups - Three Ways
Ingredients
Base Recipe
- 30 grams Almond Flour
- 1/2 tsp Baking Powder
- 1 Egg
- A pinch Salt
- A pinch Pepper
Bacon and Cheese
- 20 grams Cheddar
- 15 grams crispy fried bacon
- 1 tbsp bacon fat reserved
- 1 tbsp Parsley
Feta and Olive
- 15 grams feta
- 15 grams olive oil
- 15 grams sliced olives
- A pinch Thyme fresh or dried
Chili Cheese Toast
- 20 grams Cheese
- 20 grams Heavy Cream
- 15 grams Green Bell Pepper diced small
Instructions
Bacon and cheese breakfast cup
- Preheat your oven to 200 C (390-44F).
- Put the bacon strips into a cold pan, and set it on the stove on medium heat and let the fat render out while the bacon cooks to a crisp. There’s no need for any additional oil or fat because the bacon will fry in its own fat.
- Once the bacon is cooked and crisp, take it out on some kitchen tissue and let it cool. Reserve the bacon fat for use later. Chop up the bacon into bacon bits once it’s cool.
- Grate the cheddar cheese and set aside.
- Add the almond flour to a mixing bowl. Add in the pinch of salt and pepper and baking powder and mix well. Add the bacon bits, grated cheese, parsley, a tablespoon of the reserved bacon fat and one egg and bring it all together.
- Grease an oven-proof ramekin well, then pour in the batter. Shake to even it out and bake in the oven for 15 minutes.
- You can also make this in the microwave - just microwave it on high for about 90 seconds.
Feta and olive breakfast cup
- Preheat your oven to 200 C (390-44F).
- Add the almond flour to a mixing bowl. Add in the pinch of salt and pepper and baking powder and mix well. (Note: if your feta and olives are very salty, skip the salt at this stage.)
- Add in some fresh or dried thyme, the sliced olives, the olive oil and one egg and give it all a good mix.
- Crumble the fresh feta cheese into the batter and fold it in gently.
- Grease an oven-proof ramekin well, then pour in the batter. Shake to even it out and bake in the oven for 15 minutes.
- You can also make this in the microwave - just microwave it on high for about 90 seconds.
Chilli cheese toast breakfast cup
- In your mixing bowl, add the cream, the cheese, salt and pepper and mix until you get a cheese paste. (Note: Double the cheese if you like it cheesier.)
- Crack in the egg and mix until well incorporated.
- Add in the almond flour and baking powder, mix well, then fold in the diced green bell pepper.
- Grease an oven-proof ramekin well, then pour in the batter. Shake to even it out and bake in the oven for 15 minutes.
- You can also make this in the microwave - just microwave it on high for about 90 seconds.
What size ramekin are you using?
4″ Ramekin
These are absolutely delicious! They are so fast and easy to make. I have made them twice using a cut up Sausage Patty and shredded cheddar cheese.
These are incredibly delicious, and so quick and easy to make! I have made them twice using a sausage patty that I chopped up and shredded cheddar cheese.
Hi, just wondering if I’m making these with a muffin tray to meal prep, if the recipe needs to be adjusted at all?
no just double or triple depending on how many you want to make.
Thanks For Sharing this amazing recipe. My family loved it. I will be sharing this recipe with my friends. Hope the will like it.
What type of cheese are you using for your Chili cheese toast breakfast cup? It looks like its cream cheese.
I mixed heavy cream with some regular processed cheddar you get exclusively in India but just your regular cheddar will do.
Hi! These are great!
I’d like to use coconut flour though, what amount should I use, in grams please?
Half the amount as compared to almond flour. If the batter feels too thick you can add about a tbsp of cream/almond milk/coconut milk to loosen it a bit.
I’m new to keto and just found you on YouTube a few weeks ago. I have your cookbook and I’m trying out this new recipe. So good!! Horns up!
Thank you so much!!
There are some recipes I watch on youtube and keep going, vaguely thinking I would try it one day. There are some I try once and never go back to. This is a winner – I have made it quite a few times and it has checked all the boxes for me, everytime. You have hit the base proportions right and from there it is so buildable. I have substituted sausage for bacon, increased the bacon, increased the olives and feta and it is good every time. The only ingredient not to cut back is the addition of fat of your choice. Without that it is very dry and crumbly. I make it in my airfryer which cuts out the preheating etc. Thank you for a great recipe that “I” like !!
Thank you! So glad you like it!
I made the olive and feta muffin! OMW! Firstly, I was successful (I’m a lousy cook). This is divine 🙂
So glad to hear that!!
Hi!
Wonderful recipes! I followed your suggestion with the olives and feta breakfast cup and didn’t add seasoning. It was lovely!
In the bacon and cheddar breakfast cup, you have 1g net carb and only 1g fiber. Is that a typo, or is there something else that reduces the net carbs from 4g?
Sorry that might be an error, I will double check.
Any suggestions on how long they will keep in refrigerator after baked?
I’ve kept mine for a week
Thank you.
Love the muffins/ biscuits. I used left over asparagus, olives cheese and ham so I can take it to work for supper. Included 1 tsp of ground flax as well and a pinch extra baking powder Also added ” Madras curry” instead of salt and pepper. In common Canadian grocery stores, “curry” comes in a jar with no indication of the spice combination. What makes real Indian curry?
These are so delicious. I tried it today
My family loved it
Thanks for sharing
The chilly cheese toast one was absolutely superb. Any idea how long I would have to bake it if I wanted to make it as a loaf?