High Protein Veggie Bacon Egg Cups

Start your day with these High Protein Veggie Bacon Egg Cups—an effortless, nutritious breakfast packed with flavor and clean ingredients! These grab-and-go egg cups combine protein-rich turkey bacon, fluffy eggs, and a vibrant medley of baby spinach, bell peppers, cherry tomatoes, and red onion for a savory and satisfying meal. Perfectly seasoned and optionally topped with low-fat shredded cheese, they’re baked to golden perfection in a muffin tin, making portioned servings a breeze. Ideal for busy mornings or meal prep, these low-carb egg cups are gluten-free, wholesome, and ready in just 35 minutes. Reheat and enjoy throughout the week for a quick, healthy breakfast solution!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 6

Ingredients

• 6 large eggs
• 6 slices turkey bacon
• 1 cup baby spinach
• 1 medium, diced bell pepper (any color)
• 0.5 cup, halved cherry tomatoes
• 0.25 cup, finely diced red onion
• 0.5 cup low-fat shredded cheese (optional)
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 1 teaspoon olive oil or non-stick spray

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with olive oil or non-stick spray.

Step 2

In a skillet over medium heat, cook the turkey bacon slices until slightly crisp. This should take about 3-4 minutes per side. Remove from the skillet and let them cool on a paper towel-lined plate. Once cool, line each muffin cup with a slice of turkey bacon, forming a circle along the edges.

Step 3

Chop the baby spinach, bell pepper, cherry tomatoes, and red onion into small pieces. In a small pan or the same skillet you used for the bacon, lightly sauté the diced peppers and onions for about 3-4 minutes until softened.

Step 4

In a large bowl, whisk the eggs until fully combined. Add the sautéed vegetables, chopped spinach, cherry tomatoes, low-fat shredded cheese (if using), salt, and black pepper to the eggs. Mix well.

Step 5

Evenly distribute the egg mixture into the turkey bacon-lined muffin cups, filling each cup about ¾ full. Avoid overfilling to prevent overflow as the eggs expand during baking.

Step 6

Place the muffin tin in the oven and bake for 18-20 minutes, or until the egg cups are set and lightly golden on top.

Step 7

Remove the egg cups from the oven and let them cool in the pan for 5 minutes before gently removing them using a small spatula or butter knife.

Step 8

Serve immediately, or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30 seconds before enjoying.

Nutrition Facts

Serving size	(756.7g)

Amount per serving	% Daily Value*
Calories	1131.8

Total Fat 61.4g	0%
Saturated Fat 21.1g	0%
Polyunsaturated Fat 4.5g
Cholesterol 1259.7mg	0%
Sodium 3235.4mg	0%
Total Carbohydrate 24.5g	0%
Dietary Fiber 5.0g	0%
Total Sugars 16.8g
Protein 94.4g	0%

Vitamin D 277.7IU	0%
Calcium 1191.2mg	0%
Iron 9.2mg	0%
Potassium 1434.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.7%

Protein: 36.7%

Carbs: 9.5%