Recipe MP-KEMC breakfastovenketoweight-loss

Keto Egg Muffin Cups

Name: Keto Egg Muffin Cups
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 12 servings
Ingredients: 12 large eggs; 6 strips bacon, cooked and crumbled; 1 cup shredded cheddar cheese; 2 cups fresh spinach, chopped; 1/4 cup diced bell pepper; 2 tbsp heavy cream; 1/2 tsp garlic powder; 1/2 tsp salt; 1/4 tsp black pepper; Cooking spray

Grab-and-go keto breakfast in a muffin tin. Packed with bacon, cheese, and spinach — only 2g net carbs and 18g protein per muffin.

Prep 10m

Cook 20m

Total 30m

Macro Profile ()

Protein

Carbs

Fat

Calories

Golden egg muffin cups in a muffin tin with visible bits of bacon, melted cheese, and green spinach

Ingredients

Servings:

12 large eggs

6 strips bacon, cooked and crumbled

1 cup shredded cheddar cheese

2 cups fresh spinach, chopped

1/4 cup diced bell pepper

2 tbsp heavy cream

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

Cooking spray

Storage & Reheat

Refrigerate in a sealed container for up to 5 days, or freeze individually wrapped for up to 2 months.

Use silicone muffin molds for easy removal and no-stick cleanup.

Swap bacon for turkey sausage or ham for variety.

Microwave from fridge for 30-45 seconds. From frozen, microwave for 60-90 seconds.

Execution Protocol

Step 1

Preheat oven to 375°F. Spray a 12-cup muffin tin generously with cooking spray.

Step 2

Cook bacon until crispy. Crumble and divide evenly among muffin cups.

Step 3

Add chopped spinach and bell pepper to each cup.

Step 4

Whisk eggs with heavy cream, garlic powder, salt, and pepper until well combined.

Step 5

Pour egg mixture evenly into muffin cups, filling about 3/4 full.

Step 6

Top each with shredded cheese.

Step 7

Bake 18-20 minutes until eggs are set and tops are lightly golden.

Step 8

Let cool in the pan for 5 minutes before removing.

More Meal Prep Recipes

Golden bacon-wrapped egg cups in a muffin tin with melted cheddar cheese on top and chopped chives