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Bacon & Egg Breakfast Cups
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 gEgg
  • ·6 slices bacon~168 gPork
  • ·1 cup baby spinach, chopped~30 gSpinach
  • ·1/2 cup shredded cheddar cheese~56 gCheddar Cheese
  • ·2 tbsp heavy cream~30 gHeavy Cream
  • ·Salt and pepper to taste~3 gSalt

Steps

  1. 1Preheat the oven to 375°F and grease a 6-cup muffin tin.
  2. 2Cook the bacon in a skillet until just shy of crisp, then line the wall of each muffin cup with a slice.
  3. 3Whisk the eggs with the heavy cream, spinach, cheddar, salt and pepper.
  4. 4Divide the egg mixture between the cups and bake 18–20 minutes, until set and puffed.
  5. 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

48/100
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.