Cheesy Bacon Egg Muffins
Grab-and-go baked egg cups loaded with crispy bacon and sharp cheddar. Meal prep a batch on Sunday for effortless keto breakfasts all week.
Breakfast you can prep once and eat all week
Egg muffins are the unsung hero of keto meal prep. One tray gives you a dozen portable, protein-packed breakfasts that reheat in under a minute.
The formula is endlessly flexible: eggs plus fat plus whatever vegetables and meat you have on hand. This version keeps it classic with bacon, cheddar, and a handful of spinach for color.
- Grease the tin well so they pop out clean
- Do not overfill the cups; eggs puff as they bake
- Store in the fridge up to five days
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Ingredients
- 8 large eggs (net carbs →)
- 1/4 cup heavy cream (net carbs →)
- 6 slices bacon, cooked and crumbled (net carbs →)
- 1 cup shredded sharp cheddar cheese (net carbs →)
- 1 cup fresh spinach, chopped (net carbs →)
- 2 green onions, thinly sliced (net carbs →)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (net carbs →)
- Cooking spray or butter for the tin (net carbs →)
Instructions
- 1Preheat the oven to 375 degrees Fahrenheit and generously grease a 12-cup muffin tin.
- 2In a large bowl, whisk the eggs with the heavy cream, salt, pepper, and garlic powder until well combined.
- 3Stir in the crumbled bacon, cheddar, spinach, and green onions.
- 4Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- 5Bake for 18 to 22 minutes, until the centers are set and the tops are lightly golden.
- 6Let the muffins cool for 5 minutes, then run a knife around the edges and lift them out.
- 7Serve warm or refrigerate for grab-and-go breakfasts throughout the week.
Nutrition (per serving)
Recipe FAQ
How do I reheat egg muffins?
Microwave a chilled muffin for 30 to 45 seconds, or warm several in a 300 degree oven for about 10 minutes. Avoid overheating, which makes eggs rubbery.
Can I use egg whites only?
You can, but the muffins will be lower in fat and less rich. On keto the yolks are where much of the fat and flavor live, so whole eggs are recommended.
What other fillings work well?
Diced ham, cooked sausage, mushrooms, bell pepper, or feta all work. Just keep watery vegetables to a minimum or saute them first so the muffins do not turn soggy.
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What should I eat today?
Turn the ingredients you like or already have into a keto breakfast, lunch & dinner — net carbs counted.