Ultimate Keto Cheesy Egg and Spinach Cup

#1 Low Carb & Keto Diet App Since 2010

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  • 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

734 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

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • 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 29

  • Lornajan

    Lornajan a month ago

    Delicious and quick if you’re in a hurry! 😄

    • BAMAGIRL41

      BAMAGIRL41 a month ago

      Really delicious 😋

      • Nanh

        Nanh a month ago

        I added onion powder to the salt and pepper. Easy and tastes great!

        • FavorableKetone144656

          FavorableKetone144656 2 months ago

          Quick, easy and delicious!

          • Sooji

            Sooji 2 months ago

            Easy and delicious

            • BlithesomeCauliflower303084

              BlithesomeCauliflower303084 2 months ago

              I added celery salt and onion salt... delicious

              • FavorableAvocado901861

                FavorableAvocado901861 2 months ago

                Quick and Yummy

                • FortuitousKale614166

                  FortuitousKale614166 3 months ago

                  Quick, easy, delicious

                  • SplendidArugula909309

                    SplendidArugula909309 3 months ago

                    I have arthritis so dairy is not good for me, so what I did was use Almond milk, and nutritional yeast for the cheese it's very good

                    • bevybear

                      bevybear 3 months ago

                      Perfect breakfast

                      • StellarArugula853965

                        StellarArugula853965 3 months ago

                        So easy

                        • AmazingAvocado610866

                          AmazingAvocado610866 4 months ago

                          This is my second day on the Keto Lifestyle 😊 this meal is so easy and tastes delicious thanks for sharing!

                          • dsjones0898

                            dsjones0898 5 months ago

                            Quick easy delicious and very filling

                            • StellarMacadamia125644

                              StellarMacadamia125644 5 months ago

                              Delicious! I will be making this again for sure

                              • Valeroonie

                                Valeroonie 5 months ago

                                quick and filling

                                • rockemer6a6a

                                  rockemer6a6a 5 months ago

                                  This is delicious especially with some herbs and spices added.

                                  • FantasticKale493891

                                    FantasticKale493891 7 months ago

                                    I made it in a sauce pan. First I sautéed the spinach. I mixed the other ingredients together and added them to the pan. It was very good and filling.

                                    • FantasticCauliflower234213

                                      FantasticCauliflower234213 3 months ago

                                      A pan cooks different to a microwave hence why they said microwave it's also healthier doing it from microwave and also it goes in to shape of cup u can't put a cup in pan lol

                                    • MirthfulMacadamia218312

                                      MirthfulMacadamia218312 5 months ago

                                      I came to the comments looking to see if someone used a pan and your comment was the first one. Thank you :)

                                  • SFMarkon

                                    SFMarkon 8 months ago

                                    Simple and tasty. Perfect for busy mornings. Also, I just used whatever cheese I had on hand

                                    • Denise1602

                                      Denise1602 8 months ago

                                      ADD some fresh grated nutmeg and four ripe cherry tomatoes from my garden yum

                                      • Ketohealthiness

                                        Ketohealthiness 5 months ago

                                        Never have I ever added nutmeg! I added the cherry tomatoes and nutmeg. DELICIOUS!

                                    • StupendousKetone156902

                                      StupendousKetone156902 8 months ago

                                      Yummy just as the recipe is written. Starbucks “Been there series” mugs are the right size to use.

                                      • IdaM

                                        IdaM 9 months ago

                                        QUICK AND EASY!! As a person that does not really like to meal prep due to my ever changing desires for breakfast or lunch on a daily basis, THIS recipe was an AWESOME find! I found it to be delicious, fulfilling, and very flavorful. I added oregano and basil cause I love those in my eggs (thanks to a recipe off of here), but it was amazing! I let it sit for a couple minutes while I did some other things in my kitchen, but I’m sure if I had eaten it straight out the microwave I would’ve added creamy too!!

                                        • BeastlyBearCycles

                                          BeastlyBearCycles 9 months ago

                                          Delicious recipe I made something pretty similar this before with the exception that I didn’t use the heavy cream and I used feta cheese and I cooked in a nonstick pan with a spritz of olive oil

                                          • ExcellentAvocado323377

                                            ExcellentAvocado323377 10 months 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 a year 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.

                                              • AWeatherhead

                                                AWeatherhead 10 months ago

                                                Just butter the cup before microwaving. Popped right out for me!

                                            • SplendidAvocado384846

                                              SplendidAvocado384846 a year ago

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