Keto Fajita Veggie Egg Cups

Name: Keto Fajita Veggie Egg Cups
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6
Cuisine: peruvian
Ingredients: Yellow onion; Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D; Zucchini; Broccoli Frozen Unprepared; Olive Or Extra Virgin Olive Oil; Salt; Black pepper; Cumin, ground; Onion powder; Paprika; Oregano, ground; Raw egg; Cream Heavy Whipping; Salt; Black pepper; Crushed Red Pepper Flakes; Colby Jack cheese

783 ratings

Prepare Time 10 minutes

Cook Time 30 minutes

Breakfast, lunch, or snack - you name it! You can eat these Keto egg cups almost any time of day. They’re packed with vegetables and healthy egg protein. The fajita vegetables include a mix of onions, mushrooms, zucchini, and broccoli, which are all Keto-friendly vegetables. The veggies are mixed with a blend of taco-style seasonings. Don’t worry, there aren’t any spicy seasonings that go on the veggies, but you can always include some at your discretion. The egg batter is made with a pinch of crushed red pepper and a sprinkle of shredded colby jack cheese. Omnivores and vegetarians alike can enjoy this Keto recipe. ### When Do I Use Muffin/Cupcake Liners Or Pan Spray? Sometimes it can be a little confusing to know when to use cupcake liners or stick to pan spray in your baking. Paper cupcake liners should be used when you want to maintain moisture in your baked product as well as to protect your product from burning. In most cases, cupcake liners are used with cupcakes and desserts, which is part of why baked sweets stay moist. In this case, keeping moisture trapped in your egg cups will result in soggy, underbaked eggs. You can be liberal with the pan spray to ensure there’s no burning! ### Meal Prepping With Egg Cups If you want to prepare these Keto egg cups in advance to save you time later, you can cook the vegetables and fill your muffin tray with them. Then, whisk together the egg batter and store it in your fridge overnight. The next day, you can simply pour the egg batter over the veggies and send the muffin tray straight to the oven. For storing leftovers, allow the egg cups to cool entirely. Then, store the egg cups in your refrigerator in an airtight container for up to 5 days. If you want to freeze the egg cups, wrap them individually in plastic wrap and always thaw them in your refrigerator first before reheating. Jessica L.

How to make Keto Fajita Veggie Egg Cups

Prepare the fajita veggies by dicing the onion, mushroom, zucchini, and THAWED broccoli into small pieces. The smaller and more even your dice cuts are the better the veggies will be later on when the egg cups are cooking. For the broccoli from frozen, you can roughly chop the florets since they’ll already be tender enough to break down easily. If you prefer to use raw, fresh broccoli, you may, but expect the broccoli in the final product to be a little firmer. Mix all the diced vegetables together in a small mixing bowl.
Heat the olive oil on high heat in a wide pan on the stove. Wait until the oil is hot, then stir the vegetables into the hot pan. Season and stir the vegetables with salt, pepper, cumin, onion powder, paprika, and oregano. If you’d like your vegetables to have some heat, you may add ground cayenne or substitute the paprika for hot paprika. Cook the vegetables down until they have charred edges and are very soft.
When the veggies are done, set them aside to cool temporarily. Turn the oven on to preheat to 350 degrees and spray a 6-count muffin tray with pan spray. Spoon the diced veggies into each muffin tin. The muffin tins should be filled about all the way up with vegetables. Next, in a clean bowl, whisk together the eggs, cream, salt, pepper, red pepper, and shredded cheese. Pour the egg batter over the vegetables, filling each egg cup to the brim. Place the muffin tray in your oven and bake for 20 minutes. To test for doneness, there should be no egg moving when you wiggle the tray, and the tops of the egg cups will have light golden brown edges to them. Let the egg cups cool for 5 minutes before removing them from the muffin tray.

Ingredients of Keto Fajita Veggie Egg Cups

Ingredient	Quantity
1. Yellow onion	undefined
2. Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D	undefined
3. Zucchini	undefined
4. Broccoli Frozen Unprepared	undefined
5. Olive Or Extra Virgin Olive Oil	undefined
6. Salt	undefined
7. Black pepper	undefined
8. Cumin, ground	undefined
9. Onion powder	undefined
10. Paprika	undefined
11. Oregano, ground	undefined
12. Raw egg	undefined
13. Cream Heavy Whipping	undefined
14. Salt	undefined
15. Black pepper	undefined
16. Crushed Red Pepper Flakes	undefined
17. Colby Jack cheese	undefined

Keto Fajita Veggie Egg Cups nutrients

caloriesKCal: 115.28 caloriesKJ: 482.33 totalCarbs: 3.623 diabetesCarbsADA: 3.623 netCarbs: 2.516 diabetesCarbs: 2.592 fiber: 0.955 starch: 0.216 sugar: 1.708 addedSugar: 0 sugarAlcohols: 0.152 protein: 7.606 fat: 8.002 transFat: 0.036 monousatFat: 3.355 polyunsatFat: 0.874 omega3Fat: 0.057 omega6Fat: 0.62 saturatedFat: 2.812 cholesterol: 161.161 vitaminA: 143.044 vitaminC: 10.552 vitaminD: 6.982 vitaminE: 0.921 vitaminK: 14.491 vitaminB1: 0.065 vitaminB2: 0.349 vitaminB3: 0.922 vitaminB5: 0.934 vitaminB6: 0.121 vitaminB12: 0.522 potassium: 231.838 magnesium: 14.491 calcium: 75.483 iron: 0.946 zinc: 0.938 copper: 0.122 phosphorus: 132.595 sodium: 184.254 selenium: 18.969 folate: 39.675 choline: 129.375 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.1 conjugatedLinoleicAcid: 0.008 phyticAcid: 17.378 xylitol: 0.001 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.015 mannitol: 0.136

Frequently Asked Questions

Is fruit allowed on a keto diet?

While many fruits are high in carbs, some berries like strawberries and blackberries can be consumed in moderation on a keto diet.

Is butter a staple on a keto diet?

Yes, butter is a common source of healthy fats in the keto diet. It's often used for cooking, baking, and adding flavor to dishes.

How can I manage my electrolyte levels on a keto diet?

Consume foods rich in potassium, magnesium, and sodium, and consider using electrolyte supplements to prevent imbalances that can occur during ketosis.

Are there vegetarian or vegan keto options?

Yes, you can follow a vegetarian or vegan keto diet by including plant-based sources of protein like tofu, tempeh, and seitan, along with non-starchy vegetables and healthy fats.

Does the keto diet have any cognitive benefits?

Some studies suggest that the keto diet may have cognitive benefits, including improved focus and mental clarity, due to the brain's utilization of ketones as energy.