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Keto cheese cups 2 ingredients NO carbs

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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

How cute are those keto cheese cups ? Those are made with only 2-ingredients and you can fill them with any food you love ! They make delicious keto appetizers for Christmas or game day.

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

It is my husband birthday this Friday and I would like to make a special finger food night for us.  You know how much I love easy healthy appetizers, right? My husband really love party food, he is a big fan of my eggplant pizza bites, but tonight I want to celebrate with something new.

A 2 ingredients recipe, 0.2 g net carbs only !

Those cheese cups are simply made of a combo of 2 cheese : parmesan and old mature cheddar. The combination of both cheese flavor is absolutely delicious and create the cutest keto cheese cups to carry any food.

How to make cheese cups ?

Low carb cheese cups are one of the easiest keto appetizer recipe. 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 avoid the cheese to stick to the baking dish
  • A mini muffin tray to cool the cups in a cup shape

First, place small amount of cheese, about 1 tablespoon onto  parchment paper. Next, melt in the oven for 4 minutes. Finally cool down on a mini muffin baking tray. The keto cheese cups 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 cheese cups ?

You can fill those cups with anything you love. My favorite are :

  • Caesar salad cup – fried chicken in almond meal 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 idea too ! Enjoy!

xoxo Carine
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.

Keto Cheese Cups

Keto cheese cups are perfect bite-size cups to serve as a keto appetizer for game day or Christmas platter
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Author: Carine
25 cups
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Parmesan Cups

  • 3/4 cup Grated Cheddar
  • 2 cups Grated Parmesan

Caesar Salad Filling

  • 1/4 Chicken Breast
  • 1 Egg , beaten
  • 1/2 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 200C (392F)
  • Cover a cooking tray with parchment paper. Set aside.
  • In a large mixing bowl combine the 2 sort 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 avoid the cups to stick 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 un stick each cooked cheese layers - 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 take 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 pieces into beaten egg, then into almond meal until fully coated. 
  • Fry the chicken 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, halves cherry tomatoes, yogurt dressing and end up with the crispy chicken.
  • Serve while the chicken is hot to add crispiness to each bites. If too much dressing serve 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


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  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.

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