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Keto Cheese Cups – 2 ingredients, no carbs

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4.91 from 253 votes
By Carine - - 4 Comments
KETO CHEESE CUPS appetizers ZERO CARBS #cheesecups #ketocheesecups #keto #appetizers #nocarbs #zerocarbs #howtomake #baked #cheddar #parmesan #muffin tin
KETO CHEESE CUPS appetizers ZERO CARBS #cheesecups #ketocheesecups #keto #appetizers #nocarbs #zerocarbs #howtomake #baked #cheddar #parmesan #muffin tin

Keto Cheese Cups are made with only 2 ingredients and you can fill them with any food you love! They make delicious keto appetizers for Thanksgiving, Christmas, or game day.

KETO CHEESE CUPS appetizers ZERO CARBS #cheesecups #ketocheesecups #keto #appetizers #nocarbs #zerocarbs #howtomake #baked #cheddar #parmesan #muffin tin

Are cheese cups keto?

Yes! As long as you follow my recipe that only uses low-carb cheese, cheese cups are absolutely keto, so they won’t take you out of ketosis on your keto diet journey! Use the recipe to make mini keto taco bowls!

What ingredients in a Keto Cheese Cup?

These keto cheese cups are simply made of a combo of 2 cheese:

  • Parmesan
  • Old mature cheddar

The combination of both cheese flavor is absolutely delicious and creates the cutest keto cheese bowls to fill with any food.

How to make Cheese Cups?

Low-carb cheese cups are one of the easiest keto appetizer recipes. All you need is :

  • Grated cheese – I choose a combo of grated Parmesan and old mature cheddar. Other ideas are Emmental, Gouda, Edam, or Mozzarella.
  • Parchment paper – this is very important to prevent the cheese from sticking to the baking dish.
  • A mini muffin tray – not used to bake but instead to cool down the cups in a cup shape.

First, place a small amount of cheese, about 1 tablespoon onto the parchment paper. Next, melt in the oven for 4 minutes. Finally cool down on a mini muffin baking tray. The keto cheesecups are soft at first and will crisp as they cool down.

KETO CHEESE CUPS appetizers ZERO CARBS #cheesecups #ketocheesecups #keto #appetizers #nocarbs #zerocarbs #howtomake #baked #cheddar #parmesan #muffin tin

How to fill your keto cheese cups?

You can fill this cheddar cheese cups recipe with anything you love. My favorites are:

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  • Caesar salad cup – fried chicken in almond flour with sour cream, lettuce, and tomato.
  • Taco meat – ground beef cooked in taco seasonings.
  • Meatballs – my meatballs are delicious in there.
  • Guacamole and crushed almonds – my guacamole recipe is perfect for this.


Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

I hope you enjoy this lovely appetizer recipe! Leave a comment or tag me on Instagram with your own creation! I love seeing your ideas too! Enjoy!

xoxo Carine

Recipe Card

Keto Cheese Cups

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.
0.2gNet Carbs
4.91 from 253 votes
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Net Carbs 0.2g
Fat 2g
Protein 2g
Calories 27kcal
Author: Carine Claudepierre
25 cups
Keto cheese cups are perfect bite-size cups to serve as a keto appetizer for game day or Christmas platter

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Net Carbs
4.91 from 253 votes
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Parmesan Cups

  • ¾ cup Grated Cheddar
  • 2 cups Shredded Parmesan

Caesar Salad Filling

  • ¼ Chicken Breast
  • 1 Egg , beaten
  • ½ romaine lettuce finely shredded
  • 4 tablespoons Almond Flour
  • 8 Cherry Tomatoes

Salad Dressing

  • 8 tablespoon sour cream
  • 1 Garlic Clove crushed
  • 1 teaspoon Lemon Juice
  • 1 teaspoon Dijon Mustard
  • 1 tablespoon Sesame oil
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Cheese Cups

  • Preheat oven to 200°C (390°F)
  • Cover a cooking tray with parchment paper. Set aside.
  • In a large mixing bowl combine the 2 sorts of cheese.
  • Spoon 1 tablespoon of the cheese mixture onto the cooking tray covered with parchment paper. Slightly flatten with your fingers. Repeat until no more cheese left, leaving 1 thumb space between each spoon of cheese. The cheese melt and expand slightly so this prevents the cups from sticking to each other. You should be able to form about 25 cups.
  • Bake for 4 to 6 minutes until the cheese is melted and the border of the cups are slightly brown.
  • Prepare a 12-holes mini muffin pan on your benchtop. Flip over the muffin pan, the bottom of the muffin tray facing you.
  • Using a small spatula, unstick each cooked cheese layer - one at a time. Be careful it is very hot and soft!
  • Carefully place it on top of the muffin pan and press slightly with your fingers to create a cup shape. You don't have to press much as the melted cheese is very soft and it will coat the muffin tray very easily, ending up in a cup shape after fully cool.
  • Place the pan in the fridge to firm up - it takes about 10 minutes.
  • Repeat the cooking/cup shaping process until no batter left. 
  • This recipe makes between 25-30 mini cheese cups.

Caesar Salad Filling

  • Warm coconut oil in a frying pan.
  • Dice the chicken breast into 25 pieces. Roll every piece into beaten egg, then into almond meal until fully coated. 
  • Fry the chicken for 4-5 minutes on both sides until golden and crispy.
  • Cool down on a plate covered with absorbent paper to remove the excessive oil used while frying the chicken.


  • In a bowl prepare the dressing. Combine the yogurt with crushed garlic, lemon juice, dijon mustard, and sesame oil. Set aside.
  • Place each parmesan cups into the muffin tin - it makes the filling easier but you can also place them on a plate if preferred. Garnish with shredded romaine lettuce, halved cherry tomatoes, yogurt dressing, and end up with the crispy chicken.
  • Serve while the chicken is hot to add crispiness to each bite. If too much dressing serves as a side as a dip.
  • You can prepare the cups in advance the day before. Store them in the fridge in an airtight container until you need to use them.
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Nutrition Facts
Keto Cheese Cups
Amount Per Serving (1 cup no filling)
Calories 27 Calories from Fat 18
% Daily Value*
Fat 2g3%
Carbohydrates 0.2g0%
Protein 2g4%
Net Carbs 0.2g
* Percent Daily Values are based on a 2000 calorie diet.

Keto cheese cup

Carine from Sweetashoney

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By Carine from Sweetashoney


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    4 thoughts on Keto Cheese Cups – 2 ingredients, no carbs
  1. Hi Maya, nice to meet you and your lovely blog! your very welcome to post your yummy low carb recipes on my board anytime! Have fun pinning your great stuff! Carine.


The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sugar alcohols from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sugar alcohols are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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