Perfect On The Go Keto Breakfast!
One of our first recipes, when we started Tasteaholics back in 2015, was a simple Mini Crustless Quiches recipe. We used to eat our mini quiches all the time since they were so great for bringing to work with us. As long as we had a microwave around us, we had a nutritious, filling breakfast even though we rushed out the door that morning.
Our mini quiche recipe is still super popular to this day! We know you all love the portability and low carb count, of course. These tasty Keto Bacon, Egg & Cheese cups are no different. They’re quick to bake and you can enjoy them all week. They are a little different than our go-to crustless quiches but they are just as tasty and a good way to switch it up, giving you a whole new breakfast to enjoy.
For those that swear by meal prep, you can bet these will become staples in your low carb diet quickly. You can make the recipe in its entirety and then store the leftovers in your fridge. The recipe makes 12 servings, or 12 little egg cups (you may want two or even three for breakfast depending on how hungry you are and your macro goals) so making this recipe on a Sunday is a great way to set yourself up for breakfast for the entire week! How could these not become part of your weekly routine? They’re the quintessential keto breakfast baked into an adorable, portable package.
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As with most of our recipes, you can alter them to fit your tastes. Don’t like cheddar? Use mozzarella, or feta, or even brie! Any kind of cheese is delicious in these little cups- I’d even recommend a cheese blend! You can also just use whatever you have on hand, switching the cheese every time you make the recipe in order to keep these egg cups fresh and exciting.
You can also change the kind of meat used in this low carb breakfast. Feel free to use turkey bacon, salami or perhaps even just mushrooms for a vegetarian spin. Chopped kale is also a great substitute for the spinach or you can try adding some shredded Brussels sprouts. What combination will you come up with?! These Bacon Egg & Cheese Cups are so versatile!
And, since we know people are going to ask – yes, you can make 1 giant Bacon, Egg & Cheese Cup in the form of a pie! Just lay that bacon along the bottom of your pan, prebake it a bit in the oven, and assemble one giant cup! Use a pie pan, cheesecake pan or small casserole dish (note: depending on your bakeware, you may need to double the ingredients)!
If you loved this breakfast recipe, you might enjoy these low carb breakfast cookies. They are healthy, savory, and are like an omelet and biscuit rolled into one!
| Servings: cups |
- 12 large eggs
- 1/2 cup frozen spinach (thawed, drained)
- 12 strips bacon
- 1/3 cup sharp cheddar cheese
- salt, pepper
- Preheat the oven to 400°F.
- Pan fry 12 slices of bacon and set aside on a cooling rack to drain excess oil.
- Grease a 12 cup muffin pan generously with coconut oil or olive oil then line each cup with one slice of bacon.
- Press the slice down, it will stick up on either side (these are your handles!)
- In a large bowl, crack and lightly beat 12 eggs.
- Wring out any extra water from the spinach beforehand with a clean kitchen towel or paper towel. Stir the spinach into the eggs,
- Scoop 1/4 cup of egg mixture into each muffin well, filling them up about 3/4 of the way.
- Sprinkle the tops evenly with the shredded cheese and season with salt and pepper.
- Bake on the middle rack for 15 minutes.
- These need to be stored in an airtight container in the refrigerator, and heated up before enjoying.
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below – we respond to comments every day and would love to hear from you and help you out! And check out all our low carb breakfast recipes to learn to make more delicious and healthy meals that take no time to prepare!
NUTRITIONAL DISCLAIMER
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
You’ll Love Our Breakfast in Five Cookbook!
We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created Breakfast in Five – 30 low carb breakfast recipes all using just 5 ingredients and 5 net carbs or fewer!
Enjoy fluffy waffles and pancakes, sweet and savory muffins, porridge, omelettes and much more every day of the month.
Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.
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Can you use raw spinach? I don’t have frozen.
Sure! I’d cook it down a bit though, so it’s smaller and easier to work with.
Hello-
I’m counting macros. The info above is per serving. What’s the serving size though? Is that info for all 12 egg cups? Thanks!
This recipe makes 12 servings, so the macros are listed per 1 egg cup. Hope that helps!
Hi! Can you use butter instead of oil to grease the muffin pan?
Sure!
Hello! I made your Bacon Egg and Cheese cups this morning and they were fantastic!!! I didn’t have spinach on hand, and I only had 5 eggs left in the fridge. Story of my life. Luckily there are only two of us. lol . I added a jalapeno on top, before the cheese, and when serving I topped them with a small dollop of sour cream and a little drizzle of Pico Pica hot sauce. My lips are still burning a little (that Jalapeno was HOT!) but I do believe I have found a new breakfast favorite. Thank you!!!!
Thanks for the calculator and the lava cake recipe. The cake was delicious!
Love your recipes, they look easy and delicious