Ultimate Keto Cheesy Egg and Spinach Cup
  • prep time

    prep time

    5 min

  • cook time

    cook time

    3 min

  • ready time

    ready time

    8 min

Ultimate Keto Cheesy Egg and Spinach Cup

703 ratings

You’ll love how quick and easy this ultimate Keto breakfast recipe is. Start with a basic egg mixture you cook in a mug in your microwave with just a little heavy cream and seasonings. You can use your own creativity to season the eggs or add other ingredients. This basic Keto recipe includes baby spinach because it is nutrient packed and easy to prepare. You can add vegetables, diced meats, or cheese to the egg in a cup. In the comment section, you can let other users know what you like to mix into your egg cups for breakfast. Do you like eating this meal for breakfast, as a Keto snack, or for lunch?

Special note for the ingredients

The ingredients can be used straight from the fridge; no need to allow them to warm to room temperature before using. Doing so makes this recipe very quick and easy to make on a busy morning. Feel free to multiply this recipe by several servings and cook it in a microwave-safe bowl to make a family-sized Low Carb breakfast (adjust the cooking time as necessary).

Other ingredients to add

Don’t stop at spinach. You can add many other Keto vegetables to your egg cup, such as diced onion, bell peppers, or zucchini. If you’re more carnivorous, you can also add cooked bacon bits or crumbled sausage to your egg cup. Think of this as a base Keto breakfast recipe that you can add on to.

An easy tip for more fat

If you need a high-fat meal in the morning, try adding a ½-tablespoon of melted butter to the raw egg mixture before you cook it. This will sneak more fat into your breakfast without altering the cooking process. Just expect your egg cup to taste a little buttery!


Salt is a basic pantry staple and doesn't count as one of the 5 ingredients.

  • Net Carbs

    2.1 g

  • Fiber

    0.4 g

  • Total Carbs

    2.5 g

  • Protein

    17.2 g

  • Fats

    25.7 g

307 cals

Ultimate Keto Cheesy Egg and Spinach Cup


  • Egg


    2 large

  • Kosher Salt

    Kosher Salt

    ⅛ teaspoon

  • Black Pepper

    Black Pepper

    ⅛ tsp

  • Heavy Cream

    Heavy Cream

    2 tablespoon

  • Shredded Cheddar Cheese

    Shredded Cheddar Cheese

    2 tablespoon

  • Spinach


    ½ cup

Recipe Steps

steps 4

8 min

  • Step 1

    Scramble your eggs in a small mixing bowl. Season the eggs with some salt and pepper. You can add additional seasonings at your discretion at this point.
    Step 1
  • Step 2

    Add in the heavy cream and the shredded cheese. Mix it well with a small whisk or a fork. Make sure the cream is well incorporated as this will add some air to the mixture to ensure it is light and fluffy.
    Step 2
  • Step 3

    Choose a ceramic or heat-safe mug that is at least 10-oz for one serving. Fill the bottom of the mug with whole or chopped spinach leaves of your choice. Pour the egg mixture over the spinach in the mug.
    Step 3
  • Step 4

    Microwave your mug on high heat for 30 seconds. Stir the ingredients inside the mug. Then microwave on high heat for another 1 ½ minutes, adding 15 more seconds at a time if necessary until the egg is cooked through.
    Step 4

Comments 23

  • ExcellentAvocado323377

    ExcellentAvocado323377 2 days ago

    So easy, but so good! I used frozen spinach, which I keep on hand, microwave defrosted before cooking with egg mixture. Turned out great!

    • Lyn

      Lyn 7 days ago

      I followed recipe substituting Kale for spinach, added garlic & onion powders. Half of mixture popped out of cup & finished cooking on plate of microwave 😳. I popped it back in cup & ate all anyway. Tasted good though a little dry at the 30sec & 1.5 min point. Cup was 12 oz & tall-ish. Did anyone else ave the pop out problem? How might I prevent in future? Otherwise, a nice, filling, quick & tasty meal.

      • SplendidAvocado384846

        SplendidAvocado384846 11 days ago

        Delicious made with oat milk instead of cream. Quick and filling!

        • RemarkableCauliflower255972

          RemarkableCauliflower255972 18 days ago


          • b4usleep

            b4usleep a month ago

            Delicous, made with no spinach and added almond milk instead of heavy cream

            • Angiebhanson

              Angiebhanson a month ago

              Delicious! I added turkey bacon (Oak Farms) on the side; this bacon has no sugar/1g carb

              • DonnaC1063

                DonnaC1063 2 months ago

                So quick and filling. Added garlic powder and a teaspoon of butter on top after cooking. Chopped my spinach and used colby jack finely shredded cheese instead of cheddar which gave it more flavor.

                • Loreleim

                  Loreleim 2 months ago

                  Super Easy!! Love it!

                  • Alyssa Mom

                    Alyssa Mom 2 months ago


                    • AwesomeCauliflower791353

                      AwesomeCauliflower791353 2 months ago

                      Amazingly tasty...and so so easy to make

                      • Ditrvlbug

                        Ditrvlbug 2 months ago

                        Added sliced fresh mushrooms, tasty quick breakfast

                        • blackmetalmage76739a

                          blackmetalmage76739a 2 months ago

                          Easy, quick, delicious, & perfect when a bit in a hurry to have breakfast! Love this quick recipe!

                          • UnbelievableMacadamia224063

                            UnbelievableMacadamia224063 3 months ago

                            Good & easy!

                            • Iloveketo72

                              Iloveketo72 3 months ago

                              I added yellow mustard. Surprised by how fillIng it was.

                              • MirthfulArugula379546

                                MirthfulArugula379546 3 months ago

                                Used just under 1/2 cup chopped kale and Brussels sprout mix & cooked it in 1/2 tsp butter/1/2 tsp olive oil. Nice and filling.

                                • WorkingonSue

                                  WorkingonSue 3 months ago

                                  So light & fluffy. Added onion seasoning.

                                  • SuperKale808656

                                    SuperKale808656 4 months ago

                                    Quick easy and good. I think I’ll add salsa on top next time. And I’ll do it in a skillet so it doesn’t get to dry.

                                    • Debbie0424

                                      Debbie0424 4 months ago

                                      I love this to start my day and so easy. Also good if you didn't plan ahead for lunch or dinner. I did use a tsp of butter in a skillet and scrambled the mixture. I preferred that to the microwave.

                                      • AmeeGrl

                                        AmeeGrl 4 months ago

                                        I am shocked by how good this is! Was skeptical about microwaving eggs but this was great texture. Will be my go to breakfast!

                                        • Alex

                                          Alex 4 months ago

                                          Quick and easy. I have substituted one egg for two and have increased the spinach content at times. Doesn’t alter the taste. Would be good with green onions and mushrooms

                                          • BlithesomeRadish138916

                                            BlithesomeRadish138916 2 months ago

                                            Alex- your comment is exactly why I read the reviews. I will try your suggestion!

                                        • Emingray

                                          Emingray 4 months ago

                                          So fast and so good!

                                          • ExcellentKale416080

                                            ExcellentKale416080 5 months ago

                                            Quick easy and tasty