Low-Carb Breakfast Egg Cups

Egg muffins are definitely a breakfast favorite because they are easily customizable and can be prepped a few days in advance for an easy breakfast. For all the busy parents, professionals and students out there, this one will be your go-to. There is nothing better than an on-the-go breakfast that is high in protein and low in carbs. It’s the perfect start to a busy day.
[Reprinted with permission from One-Pot Keto Cooking by Charlotte Smythe, Page Street Publishing Co. 2020. Photo credit: Charlotte Smythe]
Click HERE to read our book review.
Serves 6 One Serving: 2 cups

Ingredients List

  • 12 slices no-sugar-added bacon
  • 1 (10-oz [283-g]) package frozen chopped spinach, thawed
  • 12 eggs
  • 1/2 cup grated Parmesan cheese
  • 1/2 tsp crushed red pepper flakes
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  • Preheat the oven to 400°F (200°C, or gas mark 6).
  • Cut each bacon strip in half and place both halves in the bottom of each muffin cup of a 12-cup muffin pan. Transfer the pan to the oven and cook the bacon for 15 to 18 minutes. Remove the bacon from the oven, drain the excess fat from the bottom of each muffin cup and set it aside.
  • Lower the oven temperature to 375°F (190°C, or gas mark 5).
  • Use your hands to squeeze all the excess liquid from the thawed spinach and put an equal amount of the spinach on top of the bacon in each muffin cup. Crack one egg on top and sprinkle an equal amount of the Parmesan cheese on top of each muffin cup and finish with a pinch of crushed red pepper flakes.
  • Bake the egg cups for 20 to 25 minutes, or until the egg is set and not jiggling.
  • Allow the egg cups to cool a little before serving. Store extras in a glass container for up to 4 days in the fridge.

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5 reviews

  1. 5 stars
    These egg bites are excellent! Full of flavor and so easy to make.

    • Mojo on, Jes! Thanks for your feedback and hope you try some of our other recipes.

  2. 5 stars
    Very good. Better than Starbucks! I replaced the spinach with mushrooms and onions. I was making them for the work week on Sunday but they did not last. Family ate them all.

  3. 5 stars
    I made 6 of these yesterday morning and had one portion with my OMAD dinner which I eat around 4PM. I followed the recipe to the letter. Easy to make and keep for a few days. This will be something I prepare regularly. Being engaged in meal planning and preparation is important to me and my long term success.

  4. 5 stars
    Try it topped with feta cheese and scallions.

  5. 5 stars
    Sounds good. I have not tried it yet. I give five stars because I see variables to help please a few more taste buds.
    But a suggestion for the folks who do not like yolk runny or as a whole, scramble the egg and stir in the spinach. Possibly cook it for another couple minutes for doneness.
    Personally I’d like a runny yolk but I need a keto “toast” to mop up extra drips.


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