Cook/ Easy Weeknight

Bacon & Egg Muffin Cups with Spinach

Bacon and egg muffin cups are perfect option for a low carb / keto breakfast. They are freezer friendly, so perfect for batch cooking and meal prep.  Baked in the oven, with spinach, peppers and bacon, this high protein recipe will set you up for the day.

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Two egg muffins on a white plate with fresh spinach

Oooh it’s been a chilly week in Toronto – and much of North East America – I won’t lie, I haven’t really seen the outdoor much the last few days! I don’t mind the cold when I’m all wrapped up and it’s sunny, however -20c can do one! We are forecast some warmer weather over the weekend, so I will save my venturing out until then!

Now, you guys know I’m not really one for diets, I’m more ‘a little bit of everything is good for you’ kind of a girl, but hey, if something tasty also happens to be low carb and high in protein, that’s a pretty good deal! Enjoy these scrumptious Bacon & Egg Muffin Cups this week 🙂

Dry ingredients in a muffin pan

How to make Bacon & Egg Muffin Cups

These little breakfast beauties couldn’t be easier to make.  Simply cook the bacon, then layer it with the spinach and bell pepper in a muffin tray. Pour the egg mixture over the top and bake in the oven for around 20 minutes.  These cups will keep in the fridge for around a week, so you have breakfast prepped for the week.  You can eat them cold, or reheat in the microwave or oven.

Can you freeze egg muffin cups?

Good news readers, these egg muffin cups are also good to throw in the freezer for future nibbles! Let them cool, then pop in freezer bags and they will sit there happily for around 3 months. Then, you can just use a microwave, or pop them in the oven to reheat them.

Egg mix being poured into a muffin pan

How do you get baked eggs out of a muffin pan?

Hey, we’ve all been there, you’ve baked something in muffin tins and you can’t get the treats out without leaving half of it on the bottom of the pan. Before you add anything into the pans, wipe a small amount of oil inside the mould and this will help them out when they are ready.  If your muffin pan is old, you may want to lay a piece of parchment paper in the bottom of each cup.

Once cooked, let the muffins cool and set a little, then run a knife around the edge of the mould, between the muffin and the tin.  The, use a spoon to get under the muffin and lift it out. Voila, all the food in your belly and not left in the tin!

Cooked egg cups in a muffin tray

Bell Pepper and Spinach Egg Muffins

As great as bacon and eggs are, I did want to get some veg into these muffin cups…ok, just a tiny bit, but hey, it’s better than nothing! The finely diced red bell pepper gives a hint of sweetness and texture to the egg cups and spinach….well, spinach goes with everything!

Egg Muffin Cups aren’t just for Breakfast

As I sit here, writing this post, and drinking a glass of shiraz (I told you, everything in moderation!), I have a couple of egg muffin cups sitting in the fridge and I’ll be grabbing them for a quick dinner.  Heated up and served with salad and fries – easy peasy! Mr Slow The Cook Down has also been taking these to work to have for lunch, he just throws them in the microwave and has some green salad alongside.

Close up of an egg muffin cup

If make ahead breakfast are your thing, then be sure to check out my Bacon and Egg Cups with Avocado or, if you haven’t put any prep time aside and need a quick morning pick me up, my Berry Oat Smoothie with Coconut Milk has got your back!

Bacon & Egg Muffin Cups with Spinach
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

Bacon and egg muffin cups are perfect option for a low carb / keto breakfast. 

Course: Breakfast
Cuisine: American
Keyword: keto breakfast, low crab breakfast, meal prep
Servings: 6 muffin cups
Calories: 160 kcal
Author: Slow The Cook Down
Ingredients
  • 3 strips bacon
  • 5 free range large eggs
  • generous pinch of salt
  • generous pinch of pepper
  • generous pinch of garlic powder
  • 1 tbsp buffalo / hot sauce
  • 1/2 cup heavy cream (110 ml)
  • handful of baby spinach leaves
  • 1/2 red bell pepper finely diced
Instructions
  1. Cook the bacon, either in the oven or fry until crispy.  Let cool.

  2. Pre heat the oven to 180ºc / 360ºf

  3. In a jug, crack the eggs and add the salt, pepper, garlic powder, hot sauce and heavy cream Mix well.

  4. Lightly grease the muffin tin with butter or oil.

  5. Put in 3 or 4 baby spinach leaves into each mould, then distribute the diced bell pepper and break the bacon in to pieces and add to each mould. Pour in the egg mix

  6. But the in the oven for 20-30 minutes and bake until the egg is solid.

  7. Let cool slightly before serving

Recipe Notes

Calorie count is an approximation based on one egg muffin

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2 Comments

  • Reply
    Christine G Munguia
    February 4, 2019 at 12:46 am

    How do you heat them up after they are frozen

    • Reply
      Slow The Cook Down
      February 4, 2019 at 1:08 am

      Hi Christine, you can pop them in the microwave from frozen for 90 seconds, or defrost them in the fridge the night before and pop in the oven on 180c for 10 minutes to heat them through

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