I love how simple this breakfast comes together. It’s super nutritious thanks to the egg and spinach and comes together in no time with minimal clean up.
It’s easy and delicious to make every day. Not only is cooking eggs in the microwave easy, but it results in the fluffiest eggs!
Microwave eggs for fluffy eggs
Serves 4 4 large eggs olive oil for drizzling 1 cup chopped spinach Salt and pepper to taste Butter for brushing on top Remove yolk from 1 egg and beat in the other until blended.
Add salt and pepper and oil and mix well. Reserve egg white for the future Open a cupboard and grab your non-stick baking tray and add a thin layer of oil. Make sure the tray is level.
Place one egg on the tray, leaving enough room between the egg and tray. Place in the oven for around 4 minutes or until cooked but still slightly runny. When cooked, turn the tray 180 degrees and place the other egg on top. Close the oven, allowing the eggs to cook in tandem. Remove from the oven and sprinkle on spinach, season to your liking and spread the egg yolk evenly over the spinach. Press down firmly.
This recipe is keto-friendly, but if you’re looking for more healthy recipe alternatives, check out my high-protein alternatives, or check out my keto breakfast ideas here. I LOVE breakfast.
For the most part, if I’m not snacking or binge eating, I can easily eat breakfast. I’m a little limited on the consistency of how I eat breakfast, however, because I can’t usually stand the thought of eating anything other than eggs and toast.
When I was on the Weight Watchers program (you can read my whole journey on Weight Watchers here), I learned that eggs are an easy way to mix up breakfast. Eggs have protein and cholesterol but are the perfect go-to breakfast because they have a minimal amount of carbs.
Healthy breakfast idea
What will change your life for the better, will take just 5 minutes, and is ready to go the next day. This was our family’s new breakfast favorite! If you are looking for a fast-food replacement, this egg and spinach breakfast bowl is it!
Click To Tweet 5 from 1 vote Print Keto Cheesy Egg & Spinach Cups Prep Time 5 mins Total Time 5 mins These egg and spinach cups are made in the microwave and they are so yummy. Only 140 calories per serving and they are full of protein and antioxidants.
Course: Breakfast Cuisine: breakfast Servings : 6 Calories : 141 kcal Author : Maria Emmerich Ingredients 1 large egg 1 tablespoon cheddar cheese 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1 cup shredded zucchini Instructions Melt the egg and set aside for 2 minutes.
Low carb breakfast recipe
Prep time: 5 minutes
Cook time: 3 minutes
1 tablespoon coconut oil
1 large onion, diced
1 large bell pepper, diced
1 tablespoon coconut flour
1 cup reduced fat cheddar cheese
1/2 teaspoon garlic powder
1/2 teaspoon red pepper flakes
1/4 cup chopped spinach
1/2 cup shredded mozzarella cheese Directions Preheat the oven to 400°F.
Heat the coconut oil in a medium skillet over medium-high heat. Add the onion and bell pepper and cook until they’re soft. Add the egg and coconut flour and stir well. Add the red pepper flakes and garlic powder. Cook for another minute.
Pour in the cheddar cheese, spinach, and shredded mozzarella. Continue stirring until the cheese has melted. Cook for 1 minute. Spray 2 microwave safe cups with cooking spray.
How to make these cups
Bring 3 cups water, 1 tsp coconut oil and 2 tsp apple cider vinegar to a boil. Lower heat and simmer for 5-8 minutes. Set aside to cool. Make sure you fill each mug 3/4 of the way full with warm water. Cover and refrigerate for 10 minutes.
Wash and dry hands. Slice the tops off the eggs and put a couple spoonfuls of salt into a bowl. Use your fingers to make slits on the tops of the eggs. Heat a large skillet and coat with coconut oil. Once the skillet is hot, crack an egg into the middle.
Cover and cook on high heat for 3-5 minutes, until the white is set. Flip the egg and cook an additional 3 minutes. Let cool, then peel and slice. Shred the spinach and set aside. In a large sauté pan over medium heat, heat 1 tsp coconut oil. Once it has melted, add garlic and cook for 1 minute.
2 eggs 1 can of low fat spinach 1 tablespoon butter 1 tablespoon grated Parmesan cheese Directions 1. Set your stove to medium. Spray your pan with non-stick cooking spray. 2. Crack your eggs into a small bowl.
Add a pinch of salt and pepper. 3. Add the spinach into the egg mixture. 4. Next, stir in the butter and Parmesan cheese. 5. Heat the pan for about one minute and scramble your eggs. 6. Serve your eggs on your favorite sprouted grain toast, sliced sprouts or whatever you like!
While your oven heats up, cut three medium egg yolks into half. Step Two Place your oven-safe nonstick pan on medium heat and melt two tablespoons of coconut oil. Add the egg yolks and coconut oil to the pan and cook for approximately 3 minutes. Be sure to scrape up any egg from the bottom of the pan. Step Three Add six ounces of shredded spinach and two teaspoons of basil.
Cook for another minute. Step Four Pour the mixture into a strainer and combine with the remaining two tablespoons of oil, as well as 1 teaspoon of salt and a pinch of pepper. Turn off the heat and allow to cool for five minutes. Step Five Scoop out the egg mixture and put it into the a low-carb food processor with your cheese, egg whites, and seasonings.
In a blender, combine egg white, olive oil, salt, pepper, nutmeg, and lemon juice. Blend until smooth. Step Three Place a cup in microwave-safe dish. On the bottom of the cup, place a layer of toast.
Using a butter knife, spread half the mixture over the toast. Sprinkle 1/2 teaspoon of chopped spinach over the toast. Step Four Press cook and cook until the top is browned.
Remove the cup from the microwave and fill it with half the mixture and the top toast. Press cook and cook until the top is browned. Remove the cup from the microwave and fill it with half the mixture and the top toast.
Step Five Repeat steps 2 through 4 until all cups are filled. Step Six Finish cooking on a regular skillet and enjoy! See more healthy breakfast ideas here.
To make these more filling, I use a few egg whites so there’s a bit of protein, but it still feels like a low carb breakfast. And with minimal clean up, you can have a delicious breakfast almost anywhere.
Step Four This was so popular that I made it twice in one week! I’ve also made these for dinner, mixing it up a bit to make a wonderful one-dish meal.
Step Five Easy Cheesy Egg & Spinach Cups Recipe
Prep Time: 10 minutes 10 minutes
Cook Time: 10 minutes 10 minutes
Yield: 3 to 4 servings
8 large eggs
1/3 cup low carb mayonnaise
1/2 tsp cheese powder
1 tbsp shredded cheese
1/2 tsp seasoning
1/2 tsp pepper
1 tbsp milk Topping
8 oz spinach
Instructions Place all ingredients except topping in a bowl and whisk until well combined.
This is a fantastic snack to have on hand, especially during the week.
Add a few of these into your lunch boxes and you’ll never go hungry at work. By the way, this recipe is inspired by this recipe.
Keto Cheesy Egg & Spinach Cups: A Delicious Breakfast That’s Low Carb
Scramble both eggs in a small bowl with a pinch of salt and pepper.
Step 2Add in cream and cheese. Mix.
Step 3Add spinach to an 10 oz mug and pour egg mixture on top.
Step 4Microwave on HIGH for 30 seconds. Stir. Then microwave on HIGH for 1 ½ minutes adding 15 more seconds at a time if necessary until egg is cooked through.
Serving Size 1
- Amount Per Serving
- Calories 307
- % Daily Value *
- Total Fat 25.7g40%
- Total Carbohydrate 2.5g1%
- Dietary Fiber 0.4g2%
- Protein 17.2g35%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.