Kickstart your morning with these Bacon Egg Cups, a protein-packed breakfast that’s as delicious as it is convenient. Each cup features a crispy bacon shell filled with a savoury mix of eggs, cheddar, and fresh spinach, making them perfect for meal prep or a quick grab-and-go snack.
Why choose these bacon egg cups? They’re low in carbs, high in healthy fats, and incredibly satisfying—ideal for anyone following a low-carb lifestyle or simply looking to cut down on carbs without sacrificing flavour. The combination of smoky bacon, creamy eggs, and melty cheese delivers a comforting, classic taste in every bite.
Making these is a breeze: line a muffin tin with bacon, add a sprinkle of spinach and cheese, crack in an egg, and bake until set. In under 30 minutes, you’ll have a batch of golden, portable breakfast cups that reheat beautifully. Whether you’re prepping ahead for busy mornings or serving a crowd at brunch, these egg cups are sure to be a hit.
At a glance
- Time: 30 minutes
- Difficulty: Easy
- Servings: 6
- Cost: Affordable
Macros (per serving)
- Protein: 15 g
- Fat: 18 g
- Carbs: 1.5 g
- Energy: 220 kcal
Ingredients
- 12 rashers Streaky bacon (thin-cut, for lining muffin tin)
- 6 Large eggs (free-range if possible)
- 60g Cheddar cheese (grated)
- 30g Fresh spinach (roughly chopped)
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
Equipment Needed
- Muffin tin
- Oven
- Chopping board
- Knife
- Grater
Steps
- Preheat the oven to 200°C (fan 180°C). Lightly grease a 6-hole muffin tin.
- Line each muffin hole with 2 rashers of bacon, overlapping to cover the sides and base. Press gently to shape.
- Sprinkle chopped spinach evenly into each bacon-lined cup.
- Add a generous pinch of grated cheddar to each cup.
- Crack one egg into each cup, taking care not to break the yolk.
- Season each egg with salt and black pepper.
- Bake for 15–18 minutes, until the egg whites are set and bacon is crisp at the edges.
- Cool for 2–3 minutes, then run a knife around each cup to release. Serve warm.
Allergens & Swaps
Allergens:
Recipe contains: eggs, dairy
Potential swaps:
- Cheddar cheese → dairy-free cheese — For a dairy-free version, use a vegan cheese alternative.
- Bacon → turkey bacon — For a lighter option, use turkey bacon, but reduce baking time by 2–3 minutes.
- Spinach → kale — Chopped kale works well if spinach isn’t available.
Serving Ideas
- With avocado slices – adds creaminess and healthy fats.
- Alongside a simple green salad – for a refreshing, balanced meal.
- With a dollop of sour cream and chives – for extra richness and flavour.
Additional Info
Chefs Tips
- For extra crisp bacon, pre-bake rashers for 5 minutes before lining the tin.
- Use silicone muffin cases for easier release and less sticking.
- Let the cups cool slightly before removing to help them hold their shape.
Variations
- Add a pinch of smoked paprika or chilli flakes for a spicy kick.
- Swap cheddar for feta or goat’s cheese for a tangy twist.
- Top with a halved cherry tomato before baking for a burst of colour.
Troubleshooting
- If the bacon shrinks too much, use slightly thicker rashers or overlap more.
- If eggs are overcooked, reduce baking time by 2–3 minutes next batch.
- If cups stick, run a thin knife around the edges before lifting out.
Storage & Reheating
Store cooled bacon egg cups in an airtight container in the fridge or freezer.
- Fridge: up to 4 days
- Freezer: up to 2 months
- Reheat: Microwave 30–40 seconds or bake at 180°C for 5–7 minutes.
Ingredient Spotlight
Eggs: Eggs provide high-quality protein and healthy fats, making them a keto staple.
Bacon: Bacon adds flavour and a crispy shell, while boosting fat content for satiety.
Cheddar cheese: Cheddar melts beautifully and gives a rich, savoury taste with minimal carbs.
FAQs
Can I make bacon egg cups ahead of time?
Yes, they keep well in the fridge for up to 4 days and reheat easily in the microwave or oven.
Can I freeze bacon egg cups?
Absolutely. Cool completely, then freeze in an airtight container for up to 2 months. Defrost overnight in the fridge before reheating.
How do I prevent the bacon from sticking?
Lightly grease the muffin tin before lining with bacon, and let the cups cool for a few minutes before removing.
Can I add other vegetables?
Yes, diced peppers, mushrooms, or spring onions work well—just keep total veg under 40g to stay keto.
What’s the best way to reheat them?
Microwave for 30–40 seconds or bake at 180°C for 5–7 minutes until heated through.
Bacon Egg Cups with Cheddar and Spinach – Easy Breakfast Bites
Ingredients
- 12 rashers Streaky bacon (thin-cut, for lining muffin tin)
- 6 Large eggs (free-range if possible)
- 60g Cheddar cheese (grated)
- 30g Fresh spinach (roughly chopped)
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
Instructions
- Preheat the oven to 200°C (fan 180°C). Lightly grease a 6-hole muffin tin.
- Line each muffin hole with 2 rashers of bacon, overlapping to cover the sides and base. Press gently to shape.
- Sprinkle chopped spinach evenly into each bacon-lined cup.
- Add a generous pinch of grated cheddar to each cup.
- Crack one egg into each cup, taking care not to break the yolk.
- Season each egg with salt and black pepper.
- Bake for 15–18 minutes, until the egg whites are set and bacon is crisp at the edges.
- Cool for 2–3 minutes, then run a knife around each cup to release. Serve warm.
Allergens & Swaps
Allergens: eggs, dairy
- Cheddar cheese → dairy-free cheese — For a dairy-free version, use a vegan cheese alternative.
- Bacon → turkey bacon — For a lighter option, use turkey bacon, but reduce baking time by 2–3 minutes.
- Spinach → kale — Chopped kale works well if spinach isn’t available.
Nutrition (per serving)
- Protein: 15 g
- Fat: 18 g
- Carbs: 1.5 g
- Energy: 220 kcal
