Low-Carb Breakfast Egg Cups


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Low-Carb Breakfast Egg Cups

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Egg muffins are definitely a breakfast favorite because they are easily customizable and can be prepped a few days in advance for an easy breakfast. For all the busy parents, professionals and students out there, this one will be your go-to. There is nothing better than an on-the-go breakfast that is high in protein and low in carbs. It’s the perfect start to a busy day.

[Reprinted with permission from One-Pot Keto Cooking by Charlotte Smythe, Page Street Publishing Co. 2020. Photo credit: Charlotte Smythe]

Course Breakfast, Brunch, Quick & Easy, Kid-Friendly
Cuisine American, Gluten-Free
Servings 6


  • 12 slices no-sugar-added bacon
  • 1 (10-oz [283-g]) package frozen chopped spinach, thawed
  • 12 eggs
  • 1/2 cup grated Parmesan cheese
  • 1/2 tsp crushed red pepper flakes


  • Preheat the oven to 400°F (200°C, or gas mark 6).
  • Cut each bacon strip in half and place both halves in the bottom of each muffin cup of a 12-cup muffin pan. Transfer the pan to the oven and cook the bacon for 15 to 18 minutes. Remove the bacon from the oven, drain the excess fat from the bottom of each muffin cup and set it aside.
  • Lower the oven temperature to 375°F (190°C, or gas mark 5).
  • Use your hands to squeeze all the excess liquid from the thawed spinach and put an equal amount of the spinach on top of the bacon in each muffin cup. Crack one egg on top and sprinkle an equal amount of the Parmesan cheese on top of each muffin cup and finish with a pinch of crushed red pepper flakes.
  • Bake the egg cups for 20 to 25 minutes, or until the egg is set and not jiggling.
  • Allow the egg cups to cool a little before serving. Store extras in a glass container for up to 4 days in the fridge.

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