53
Score
Breakfast · American
Bacon & Egg Breakfast Cups
Grade C⏱ 30 min🍽 6 servingsEasy
Muffin-tin egg cups baked with bacon, cheddar and spinach — a grab-and-go keto breakfast you can make ahead.
KetoLow-CarbHigh-ProteinAnti-InflammatoryGluten-Free
Save Bacon & Egg Breakfast Cups to your meals — free
Log it, see its macros roll into your day, and track your nutrition over time.
Ingredients
- 6 large eggs
- 6 slices bacon
- 1 cup baby spinach, chopped
- 1/2 cup shredded cheddar cheese
- 2 tbsp heavy cream
- Salt and pepper to taste
Method
- 1Preheat the oven to 375°F and grease a 6-cup muffin tin.
- 2Cook the bacon in a skillet until just shy of crisp, then line the wall of each muffin cup with a slice.
- 3Whisk the eggs with the heavy cream, spinach, cheddar, salt and pepper.
- 4Divide the egg mixture between the cups and bake 18–20 minutes, until set and puffed.
- 5Cool 2 minutes, then run a knife around each and lift out.
Nutrition
Per 1 serving (~98 g)
217.5
Calories
14.8g
Protein
0.9g
Carbs
16.9g
Fat
0.1g
Fiber
Why Bacon & Egg Breakfast Cups scores 53
Nutrient density34
Protein quality11
Fiber content0
Healthy fats4
Bioactive compounds7
Glycemic impact10
Top nutrients
% Daily Value per serving
Selenium 32%Sodium 28%Vitamin B12 27%Vitamin K 22%Riboflavin 18%
Tips
- ·Swap the spinach for diced bell pepper or sautéed mushrooms.
- ·Keep refrigerated up to 4 days — reheat 30 seconds in the microwave.
More breakfast recipes
See what this meal actually delivers
Track the nutrients your meals provide and find where your stack still has gaps to fill.
Check my nutrients2 questions · free · no account needed to start
Also on iPhone — get the free app
📬 Get new guides in your inbox
Evidence-based supplement guides, no spam
We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.