Salmon Egg Cups – Easy To Prepare Anytime Meal For Ketogenic Lifestyle

I have recently introduced my family to the Ketogenic diet, and while my kids are mostly only doing it at dinner and weekends, my husband and I are doing it full time, even going so far as to work out how we can still eat Keto if we order in on a Friday night. I’m grateful that both of us I work from home, because it means I can – and have time to – cook three meals a day, and monitor both our eating/snacking.

Basically what’s involved in Keto is that you reduce your carbohydrate intake, maintain moderate amounts of protein, and increase your fat intake. With carb reduction, your body goes into a state called Ketosis, in which fat, and not sugars, are burned for energy from your food and your body.

It sounds a bit tricky but it’s relatively easy once you get the hang of it. Effectively you are eating more “cleanly” and feel full much quicker than on your previous diet. As always, before starting a lifestyle change or diet, consult your doctor. You can also find out more information, as well as some great recipes, online, such as DietDoctor.

One meal I enjoy preparing doesn’t really have an official name, but I call it “Salmon Egg Cups”. It’s super quick, with only four ingredients, all of which are allowed on Keto – cabbage, salmon, egg, and cheddar cheese. It’s a great meal, and takes next to no time to prepare – and even if you’re not doing Keto you can most certainly try it out! I made it for breakfast this morning, but it’s perfect for any time of the day. It went down a treat, so I thought I’d share it with you.

Salmon Egg Cups


1 cabbage leaf for every Salmon Egg Cup you intend to make. Cut across the leaf so as much of the hard white “spine” is removed as possible. I made 8 Salmon Egg Cups.

Eggs, beaten. I used 2 eggs for my 8 Salmon Egg Cups. It goes a very long way!

Cheddar cheese, grated. How much you grate is up to you, I grated about 50 grams worth.

Chunks of salmon. We buy salmon offcuts from the supermarket, precut in bags, but you could cut a piece of salmon into chunks about 1.5cm cubed.

Herbs and spices of your choosing (I’d go with Italian herbs but your tastes may vary).


Oil a muffin tray, and then arrange your cabbage leaves, one in each of as many Salmon Egg Cups as you want to make. Make sure they’re not too ripped in the bottom, because you’re going to be pouring liquid in them.

Beat your eggs, mixing in the grated cheese. Each egg is enough for about four Salmon Egg Cups, so if you’re doing four, use one egg, if you’re doing 12, use three, and so on.

Place your chunks of salmon into each cabbage leaf. I put two chunks in each, but it of course depends on the size of your chunks.

Pour the egg and cheese mixture over the salmon, being careful to distribute it equally, and not let the mix overflow the cabbage leaf.

Lightly sprinkle with your herb of choice.

Bake in an oven of around 200 degrees C (approximately 375-400 degrees F), for a few minutes, making sure the egg and salmon is cooked, and the cabbage isn’t too crispy.

And there you have it! Serve up on a plate and eat. You’ll be amazed at how quickly you fill up, so save some for lunch, or even store them in an airtight container in the fridge for a day or two.

Let us know if you make Salmon Egg Cups, and what do you think of them! If you make any changes to the recipe, let us know as well, and tell us how it went!

About the author

Lisa has been writing for over 20 years, starting as the entertainment editor on her university newspaper. Since then she's written for Popwrapped, Maximum Pop, Celebmix, and ListenOnRepeat.

Lisa loves all good music, with particular fondness for Jedward and David Bowie. She's interviewed Edward Grimes (Jedward), Kevin Godley, Trevor Horn, Paul Young, Peter Cox (Go West), Brendan B Brown (Wheatus), Bruce Foxton (The Jam), among many many more. Lisa is also available for freelance writing - please email


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