These Bacon and Egg Cups are a delicious and easy breakfast idea that the entire family will love. With only 2 main ingredients, feel free to customize it to suit your personal tastes. Plus, they are packed with protein, low in carbs, and a healthy breakfast choice for those following a keto, Whole30, and paleo diet.
Delicious, whole eggs are wrapped in crispy bacon and baked to perfection in this easy recipe for a hearty breakfast.
These keto breakfast egg cups are packed with protein and low in carbs. They call for very basic ingredients and are super easy to prepare. Keep them in the refrigerator or freezer for an easy healthy, protein-filled breakfast on the go.
Serve bacon egg cups for a fancy brunch on Mother’s Day or Easter, or treat your family on a slow weekend. Customize these hearty cups with your favorite vegetables, meats, and cheeses. Make a lineup of favored add-ins and have the kids dress up their own cups.
Prepare these savory muffins in large batches for a leisurely breakfast any day of the week. Having these on hand will ensure you avoid skipping breakfast or having cereal again.
Ready to get started? With just 2 basic ingredients and a standard muffin tin, you’re on your way to a healthy breakfast.
This easy breakfast comes together with 2 simple ingredients, but you can jazz it up with other fun add-ins. To make these egg bites, you need a frying pan to precook the bacon and a muffin pan to bake the cups.
- Bacon - twelve strips of bacon (nitrate-free and nitrite-free)
- Eggs - you will need a dozen of large eggs
- Chives - chopped chives to add to the top of the egg
- Salt and black pepper
How to Make Bacon and Egg Cups
This egg muffin recipe requires a few basic steps. Follow these simple directions, and you’re on your way to an easy breakfast in no time. The printable recipe is in the recipe card for your convenience.
Preheat the oven to 400 degrees Fahrenheit (204 degrees Celsius).
Precook bacon on the stovetop in a frying pan, just until partially cooked but not crisp, approximately 8-10 minutes. You still want them to be pliable to roll into a muffin pan.
Remove bacon from pan and transfer on top of paper towels to cool.
Grease muffin tin cavities with light cooking spray (extra virgin olive oil spray or avocado oil spray is best). Alternatively, you may use bacon grease from the cooked bacon for an extra savory flavor.
Wrap a partially cooked bacon strip around the inside edge of each cup in the muffin pan. Crack fresh eggs in each hole. Season with salt and pepper and chopped chives if using.
Bake breakfast egg cups for 12-15 minutes or until bacon is crisp and eggs are set to your liking.
Remove from the oven and allow to rest for a few minutes. Remove the bacon egg muffins from the pan with a fork. It may help to run a butter knife along the inside edges first to release cooked eggs.
Garnish with additional chopped chives and red pepper flakes for some heat. Enjoy hot.
These egg and bacon cups are a delicious grab-and-go breakfast meal. They come together quickly and with very little hands-on time. However, use this basic 2-ingredient recipe as a template for more creative egg cups. Here are some ideas to take these breakfast cups to the next level.
- Whipped eggs: Whisk the eggs first in a medium bowl, then divide evenly between 12 muffin cups. This will give you creamy egg bites.
- Add cheese: Add cheddar cheese directly to the egg mixture or top with feta or Parmesan cheese for extra healthy fats and protein. This is an excellent option for people who are on the keto diet.
- Load with veggies: An easy way to add more nutrients is to add veggies to the egg cups. Add diced red bell peppers or chopped spinach to the bottom of each cup or directly into the egg mixture for a healthy breakfast.
- Change up bacon: Skip the regular bacon and use turkey bacon, Canadian ham, or turkey deli meat cut into strips for a leaner option.
The directions to these bacon cups are pretty simple. But a few expert tips regarding bacon may be helpful as you make this recipe.
- Buy precooked bacon: Some stores like Costco, already have pre-cooked or fully-cooked bacon. This isn’t the best quality, though, as it often has nitrates and added sugar. But it’s convenient and makes this easy breakfast meal even more manageable.
- Batch cook bacon: If you prefer to make your own pre-cooked bacon, the best way is to batch-cook it in the oven. Preheat oven to 425 degrees Fahrenheit. Spread bacon strips evenly on a baking sheet, ensuring they do not overlap. Bake for 10 minutes for pre-cooked bacon and 18 minutes for fully-cooked bacon. When cooled, store in an airtight container to be used in delicious recipes like these egg cups.
- Skip the thick cut bacon: When buying bacon for this recipe, use regular thin-cut bacon to get a nice crispy crust during baking time. Otherwise, the fat will make the egg cups greasy and hinder their crispiness.
Store leftover bacon and egg cups in an airtight container in the refrigerator for up to 5-6 days. It keeps well for an extended period, making it a great way to enjoy breakfast throughout the week.
These bacon and egg cups also freeze wonderfully. To freeze, wrap them individually in plastic wrap once cooled. Then transfer to a freezer-safe container or freezer bag. Store in the freezer for up to 2 months.
Reheat in an unpreheated toaster oven at 350 degrees Fahrenheit until warmed through. Frozen cups should be thawed in the refrigerator first, then reheated. Alternatively, you can reheat egg bites in a microwave for 30-60 minutes or until warmed through.
Frequently Asked Questions
How can I avoid egg cups from sticking to the muffin pan?
The best way to avoid bacon and egg cups sticking to the muffin pan's inside cavity is to treat it generously with a non-stick cooking spray first. Spray made with olive oil, or avocado oil is recommended as they are the healthiest. Additionally, remove the egg cups shortly after baking by running a butter knife around the edge of each muffin to loosen it up.
Can I make these egg cups ahead of time?
In short, yes, you can make these egg cups part of a healthy meal prep breakfast idea. If making them ahead, whisk the eggs first to break up the egg yolks, and don’t overcook them to avoid rubbery eggs. Store per storage instructions.
Add chopped green onions or chives to the egg cups and enjoy with a spoonful of pico de gallo or a drizzle of your favorite hot sauce. Serve with fresh fruit or a light salad like this Arugula and Orange Salad for a complete breakfast.
One of the best things about this wonderful recipe is its versatility. Enjoy them as a hearty on-the-go breakfast like my husband on his long commute to D.C. Or jazz them up with your favorite veggies and cheeses for loaded bacon egg muffin cups to serve on slow Saturday. Or double the recipe on a Sunday for a quick and easy breakfast during the week.
These Bacon and Egg Cups are naturally keto, Whole30, and Paleo, as long as you use compliant bacon that is free from nitrates/nitrites and curing agents like added sugar. It is a fantastic low-carb recipe that can be modified to include other healthy ingredients.
A serving of these egg cups has only 155 calories, 8 grams of protein, and only 1 gram of carbs. Enjoy two egg cups to add more sustenance to your busy mornings. Or you can add a little bit of cottage cheese to the egg cups for extra protein. This may help keep you fully satisfied for longer without the heavy carbs that often cause blood sugar spikes.
Need More Easy Gluten-Free Breakfasts to Get You Through The Week?
- Paleo Quiche Cups
- 10 Keto Chia Puddings
- Quiche Cups with Tomato and Prosciutto
- Blackberry Cobbler Smoothie
- Watermelon Peach Smoothie
Bacon and Egg Cups
- 12 large eggs
- 12 pieces bacon (paleo approved if necessary)
- 1 tablespoon chopped chives
- salt and pepper
- Preheat oven to 400 degrees.
- Cook bacon for about 8-10 minutes. Remove from pan while still pliable, not crisp. Cool on paper towels.
- Grease your muffin tins.
- Put one piece of bacon in each hole, wrapping it around to line the sides. Crack the eggs in each hole. Top with chopped chives. Salt and pepper to taste.
- Cook for about 12-15 minutes or until bacon is crisp. Watch closely.
Adapted from I Quit Sugar.