High Protein Veggie Bacon Egg Cups
Start your day with a nutritious and protein-packed breakfast that’s as tasty as it is convenient with these High Protein Veggie Bacon Egg Cups! Perfectly portioned for busy mornings, this recipe combines fluffy eggs, crisp turkey bacon, and a medley of vibrant vegetables like bell peppers, spinach, cherry tomatoes, and red onion. Each cup is baked to golden perfection in a muffin tin, delivering a savory, low-carb breakfast that's high in protein and low in guilt. Optional low-fat shredded cheese adds an extra layer of creaminess. Simple to prepare and ready in just 35 minutes, these versatile breakfast cups can be made ahead of time and easily reheated, making them ideal for meal prep. Whether you’re on a busy schedule or looking to fuel your day the right way, these veggie-packed egg cups are a flavorful, healthy, and satisfying choice! Perfect for fans of keto, paleo, or high-protein diets.
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with olive oil or non-stick spray.
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.
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.
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.
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.
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.
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.
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
Calories |
1132 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.4 g | 79% | |
| Saturated Fat | 21.1 g | 106% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 1260 mg | 420% | |
| Sodium | 3235 mg | 141% | |
| Total Carbohydrate | 24.5 g | 9% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 16.8 g | ||
| Protein | 94.4 g | 189% | |
| Vitamin D | 6.9 mcg | 35% | |
| Calcium | 1191 mg | 92% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1434 mg | 31% | |
*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.
