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!
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…
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!
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!
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
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.
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