BLT Egg Muffin Cups – Super Healthy Kids

These Egg Muffin Cups are a yummy variation of a BLT sandwich. Creamy eggs, crispy bacon, fresh tomatoes and spinach (instead of lettuce) make these a protein packed breakfast full of flavor that will keep you going all morning long!

BLT Egg Muffin Cups

Do you ever get in a breakfast slump? Like you just end up feeding everyone cereal for days on end? I’ve been in one of those slumps.

So the other day I decided to cook up some breakfast egg cups. I figured, if I could make something nutritious ahead of time, I wouldn’t have any excuses in the morning.

And I’d say it worked, except for the fact that we ended up eating half of the egg cups for dinner. We loved them! I’ll be making more soon…

overhead view of blt egg muffin cups

Easy bacon and veggie breakfast egg cups

These egg cups are great because they’re full of spinach – a superfood for many reasons, but an especially great source of iron, folate, and vitamins K and A. Plus, some cherry or grape tomatoes add in some more vitamin A and some vitamin C.

Protein for breakfast is also usually a good idea because it helps you stay full longer. These egg cups have bacon, eggs, and some cottage cheese, so they about 8 grams of protein while only being about 130 calories each.

Plus, these egg cups not only taste amazing, they’re super quick to make. A quick pan fry of the bacon and then 25 minutes in the oven. Easy!

egg muffin cups with tomatoes, bacon and spinach on a white plate

How to Healthy Egg Muffin Cups

  1. First, preheat your oven to 350* F. Spray a muffin tin generously with non-stick spray.
  2. Now you need to cook your bacon. This can be done in whatever method you prefer – baking, pan frying, or even microwaving if you’re in a real hurry. I pan fried mine for 10 minutes or so, until crispy. Remove from the heat and place the bacon on a paper-towel covered plate to drip excess grease.
  3. Next, whisk together 10 large eggs in a large bowl. Add 1/2 cup of low-fat cottage cheese, 2/3 cup of cheddar cheese, 1 cup of cherry tomatoes (cut in half if they aren’t really small), and 4 cups of spinach. Crumble in the bacon.
  4. To get the spinach to fit and mix nicely, you can either rip it into small pieces as you add it or do a quick saute in the skillet after removing the bacon and most of the grease. I sauteed mine, but this isn’t necessary if you don’t want to.
  5. Finally, add in 1/2 teaspoon of garlic powder for extra flavor, if desired. I found no need to salt the mixture since it is full of bacon and cheese, but a little pepper works well.
  6. Fill the muffin tin cups 3/4 of the way full with the egg mixture. Bake for 20-25 minutes, until fully set. The edges will get a little brown and the middle will no longer look runny.
  7. Allow to sit for a few minutes before removing and then be careful when eating. The tomatoes and spinach stay hot!

cherry tomatoes, spinach and egg muffin cups on a white plate with a red and white striped napkin underneath

Making breakfast egg cups ahead of time is a great idea. If you do so, allow them to cool before packaging.  Store them in a fridge safe container in the refrigerator for up to a week. If freezing, they store well in a freezer safe container for up to a month.

Thawed egg cups can be reheated in the microwave for about 45 seconds, or until hot.

If you love these and want to try some other egg cups, these ones are great! Enjoy!

  • 10 large eggs
  • 1/4 cup milk
  • 1/2 cup cottage cheese small curd
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup tomatoes chopped
  • 1/2 cup spinach chopped
  • 1/2 cup bacon cooked and crumbled
  • Preheat oven to 375°F. Spray a muffin tin with cooking spray and set aside.

  • Whisk the eggs, milk, cottage cheese, salt and pepper together in a bowl.

  • Dice tomatoes into small pieces. Stack the spinach leaves, roll them up, and slice them thin. (This method is called chiffonade.) Cook bacon until very crispy, crumble.

  • Add the tomatoes, spinach, and bacon to the egg mixture. Stir to combine all the ingredients.

  • Fill muffin cups 3/4 full and bake for 25 minutes until centers are set and no longer runny.

  • Allow to cool slightly before serving.

Serving: 1egg muffin | Calories: 87kcal | Carbohydrates: 1g | Protein: 9g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 162mg | Sodium: 339mg | Potassium: 96mg | Fiber: 1g | Sugar: 1g | Vitamin A: 408IU | Vitamin C: 1mg | Calcium: 37mg | Iron: 1mg

Natalie Monson

I’m a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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