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48
Breakfast· American
Bacon & Egg Breakfast Cups
Muffin-tin egg cups baked with bacon, cheddar and spinach — a grab-and-go keto breakfast you can make ahead.
KetoLow-CarbHigh-ProteinAnti-InflammatoryGluten-Free
🧺 You have 0/6 tracked ingredients — missing Egg, Pork, Spinach, Cheddar Cheese +2.
6Serves
10mPrep
20mCook
30mTotal
EasyLevel
Ingredients
Make
6
servings- ·6 large eggs~300 g↗ Egg
- ·6 slices bacon~168 g↗ Pork
- ·1 cup baby spinach, chopped~30 g↗ Spinach
- ·1/2 cup shredded cheddar cheese~56 g↗ Cheddar Cheese
- ·2 tbsp heavy cream~30 gHeavy Cream
- ·Salt and pepper to taste~3 gSalt
Steps
- 1Preheat the oven to 375°F and grease a 6-cup muffin tin.
- 2Cook the bacon in a skillet until just shy of crisp, then line the wall of each muffin cup with a slice.
- 3Whisk the eggs with the heavy cream, spinach, cheddar, salt and pepper.
- 4Divide the egg mixture between the cups and bake 18–20 minutes, until set and puffed.
- 5Cool 2 minutes, then run a knife around each and lift out.
Tips
- 💡Swap the spinach for diced bell pepper or sautéed mushrooms.
- 💡Keep refrigerated up to 4 days — reheat 30 seconds in the microwave.
Nutrition · 1 serving (~98 g)
🔥 Calories218
🥩 Protein15g30% DV
🍞 Carbs0.91g0% DV
🥑 Fat17g22% DV
🌿 Fiber0.11g0% DV
Sugar 0.38 gSodium 627 mg
Vitamins
Vitamin B120.64mcg27%
Vitamin K25mcg21%
Riboflavin0.23mg18%
Vitamin A112mcg12%
Niacin1.5mg9%
Thiamin0.11mg9%
Folate36mcg9%
Vitamin B60.11mg6%
Vitamin E0.76mg5%
Vitamin D0.77mcg4%
Vitamin C1.4mg2%
Minerals
Selenium17mcg31%
Phosphorus206mg16%
Zinc1.5mg14%
Calcium105mg8%
Iron1.2mg7%
Copper0.06mg7%
Magnesium17mg4%
Potassium184mg4%
Manganese0.07mg3%
Estimated per serving — for guidance, not a measured label.
What drives the score
48
48/100
Grade C
Nutrient density25/35
Protein quality11/15
Fiber0/10
Healthy fats7/10
Bioactives8/15
Glycemic impact10/10
− 7 anti-nutrient penalty
Bioactives
lutein
⚠ High saturated fat
⚠ High sodium
⚠ Processed meat (WHO Group 1 carcinogen)
What's in it — ingredient scores
This recipe scores 48 / C — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.



