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Salami Egg Cups (Keto)

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These salami egg cups are rich in flavors, super easy to make, and great to serve for breakfast. Perfect for meal prep, brunch, or lunch. They’re keto-friendly, gluten-free, high in protein, and crazy delicious.

keto egg cup

Keto snacks that are healthy are win-win. You can grab and go and feel good knowing that you are putting something healthy into your body.

These salami egg cups are a great everyday breakfast or snack idea. They also make for a great brunch if you’re having company over.

Salami is an ingredient that adds a lot of flavor to a recipe. It’s naturally salty and low carb.

It’s a good option if you are looking for high protein food items or follow a keto diet.

Each egg cup has less than 2 grams of carbs and 17 grams of protein. Which makes it perfect for a nice breakfast.

muffin tin of egg cups

Although they don’t have to be just for breakfast, either! You can eat them any time of the day.

Salami egg cups would be a great snack to have before and after a workout. That’s mostly because of the sheer amount of protein and fats these cups have.

keto salami egg cups pin

What Can You Have These Salami Cups With?

So, how can you add them to a meal? You could easily pair them with a green salad or soup for lunch or dinner.

Combine them with some other keto-friendly snacks for another easy meal option. A meal made up of a variety of snacks is a great way to mix up the daily routine.

The salami egg cups are very easy to make. It will just take a short amount of time.

That’s mostly because they require very few ingredients.

When it comes to salami, if you cannot find smaller rounds like the ones in this recipe, you can buy the larger sandwich-sized ones.

Simply cut them up into four sections, and they will work just as well.

four egg cups on plate

What Sauces Can You Use with These Egg Cups?

A little drizzle of your favorite sauce would make these salami egg cups extra delicious.

You could use hot sauce, low carb sweet chili sauce, sugar-free honey mustard, ranch dressing, or a low-sugar salsa. There are some really great low sugar salsa options here.

Some easy options to make at home would be to try:

  • Combine adobe sauce with keto-friendly mayonnaise for a spicy mayo sauce.
  • Combine keto-friendly mayonnaise with sugar-free ketchup and paprika.
  • Mix together keto-friendly mayonnaise, lemon zest, and crushed garlic for an easy aioli.

plate of egg cups

Ingredients for the Recipe

  • large eggs
  • salami slices (regular size)
  • cheddar
  • paprika powder
  • oregano
  • salt and black pepper

spice jars, egg carton, salami slices and cheese

How to Make These Keto Salami Egg Cups

 

First, preheat your oven to 400F. Then prepare all the ingredients.

Step 1: Line Your Egg Cups

Then, shred the cheddar cheese by yourself to save money. Store-bought shredded cheese often has additives to prevent the cheese from bulking up.

So, definitely get your cheese unshredded!

bowl of shredded cheese

Grease a regular-sized muffin pan. You can do this with olive oil and a silicone brush.

You can also use a non-stick cooking spray. Olive oil, coconut oil, or avocado oil sprays would all work great and still be keto-friendly.

muffin pan with oil

Line each muffin section with four slices of thin-sliced salami. Do try to cover all the muffin section.

When the salami cooks, they are going to wilt down and create a crispy cup for the egg.

It’s kind of like making your own muffin liner, but this one is edible and delicious!

salami in muffin tin

When you are done creating the salami cups, you can add the cheese.

Add about one tablespoon of shredded cheese to each of the muffin cups.

shredded cheese in salami

Step 2: Fill the Muffin Tins with Eggs

Carefully crack an egg, one at a time, into each cup.

If you are nervous about potentially getting eggshells into the cup, there’s a chef trick for you!

Simply crack each egg into a small ramekin or bowl first. Then pour into the muffin cups.

This will prevent any eggshells from getting into the rest of the food. You have the chance to clean it out before pouring it on top of the cheese.

cracked eggs in salami cups

Sprinkle the eggs with the seasonings. Bake in the 400F oven for about 12 minutes.

egg cups with seasoning

Let the salami egg cups cool for a few moments before trying to remove them from the pan.

Remove them from the pan and serve.

You can eat them alone or as a meal. Don’t forget to try some of the dipping sauce choices!

How to Store These Breakfast Cups?

You don’t need to eat all the egg cups right away. You can store them in the refrigerator for an easy grab-and-go snack or breakfast.

ketogenic salami egg cups

It’s best to store them flat in an air-tight container like this one. You could even freeze them!

Freezing them would be a great idea if you are eating lunch on the go.

That’s because they will be frozen when you leave the house. But, by lunchtime, they will have thawed and ready to enjoy or reheat.

 Finally, they can be kept in the freezer for 3-6 months.

cooked egg cups on plate

There are a few ways that you can store your salami egg bites. When you’re ready to eat, you can enjoy them chilled or put them in the microwave for a few seconds to reheat.

It’s best to consume the egg cups within seven days if you are storing in the refrigerator.

Watch Full Instructions

If you’re more of a visual learner, you might enjoy checking this recipe in a video.

More Keto Breakfast Meals You Might Like

close up salami cup

salami egg cups

Salami Egg Cups (Keto)

Yield: 6
Prep Time: 8 minutes
Cook Time: 12 minutes
Total Time: 20 minutes

Salami egg cups are yummy, full of flavors, nutrition, and great for keto breakfast. These will keep you in ketosis and nicely surprise you in the morning. It's gluten-free and keto-friendly.

Ingredients

  • 6 large eggs
  • 24 slices of salami (regular size)
  • ½ cup cheddar (shredded)
  • 1/8 tsp paprika
  • 1/8 tsp oregano
  • A pinch of salt and black pepper

Instructions

  1. Preheat the oven to 400F. Grease the muffin tin with olive oil or spray with cooking spray.
  2. Line each muffin cup with 4 salami slices.
  3. Now sprinkle in shredded cheddar, divide it equally. It should be around 1 tbsp of shredded cheese per muffin.
  4. Crack in an egg into each cup. Sprinkle them with paprika, oregano, salt, and black pepper.
  5. Bake for 12 minutes until the eggs are fully cooked. Let them cool down before serving.
Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 260Total Fat: 20gSaturated Fat: 7.4gTrans Fat: 0.3gUnsaturated Fat: 12.3gCholesterol: 239mgSodium: 934mgCarbohydrates: 1.2gNet Carbohydrates: 1gFiber: 0.2gSugar: 0.3gProtein: 17g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

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