Cheese Crusted Taco Egg Cups

Low Carb Egg Meal Prep

Fun and spicy breakfast with a crispy cheesy bottom


  • 14 Egg Whites
  • 1 Egg
  • 4 TBSP Taco Seasoning
  • 24 tsp Parmesan Cheese
  • 1/2c Jalapeno Peppers
  • 2.5c Kale
  • 12 Cherry Tomatoes (sliced in half)
  • 2 sticks Mozzarella String Cheese (sliced into 6 pieces each)


  1. Preheat the oven to 450 degrees F. A non-stick muffin pan is recommended.
  2. In a blender, combine egg whites, egg, and taco seasoning.
  3. Pour just enough parmesan cheese in each muffin cavity to cover the bottom (about 1 tsp)*.
  4. Bake 1-2 mins.
  5. Remove pan from the oven (cheese should just be starting to bubble). Add kale to each muffin cavity.
  6. Pour the egg mixture over the kale and garish with tomatoes and jalapenos**. Sprinkle an additional 1 tsp of parmesan cheese over each cup and add string cheese slices on top.
  7. Bake for 15-20 minutes, until egg is firm and string cheese is just starting to brown.
  8. Allow cups to cool slightly before serving. You can also refrigerate or freeze and heat in the microwave later for an easy morning meal prep! Enjoy!

*This seems to make them easier to remove from the pan and gives it a delicious crispy bottom.

**Feel free to use more or less jalapenos depending on how spicy you like your food!


1 egg cup has roughly 71 calories, 3.1g carbs, 3g fat and 8.2g protein. This is an estimate and based off my entry of the ingredients into My Fitness Pal.

Looking for more recipes? Check out my T1 Recipe page here!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

Published by Jenny Nat

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