Growing up, my dad always said “if you fail to plan, plan to fail.” This is always something that has stuck in my mind and I think it’s especially applicable when it comes to the Whole30. Taking 1-2 hours on the weekend to meal prep for the week ahead (or even just to plan out your menu) is a LIFE SAVER for this program. It will prevent you from running out of food to grab when you find yourself 1) without time to cook or 2) starving and will eliminate you reaching for something off limits. These egg cups are a staple prep item for me and both my husband and I love having them on hand to grab for a quick breakfast.

Ever since eliminating gluten from my diet this year, I’ve suspected that I have gained some sort of intolerance for eggs. I’ve read a lot about how sometimes when people with Celiac get rid of the main culprit that their immune systems like to attack (aka gluten), it will move onto something else. 🙁 I get a slight stomach ache after eating them some days, and it seems as though my eczema flares up as well. I decided to incorporate them into my diet recently and for this Whole30 round because 1) it will help me determine if dairy could be what’s causing the issue since I’ve had it occasionally throughout this pregnancy (and won’t be eating it at all this month!) and 2) the Whole30 can seem pretty limited without eggs! and…3) because I freaking love eggs. And I’ve especially been craving them almost daily!

I’ve been making these as part of my weekly meal prep off and on for a few years now. They are super simple to make and pretty versatile- you can add whatever veggies and protein you have on hand. For this particular recipe, I did a “BLT” theme with bacon (sugar-free kind from Pederson’s Farms), tomato, and “lettuce” (spinach). You can definitely use all 12 eggs from a carton if you want to get more egg in each cup, but just be aware that they may overflow in the oven (or at least spill over the top of the muffin tin). I usually find that 11 eggs + a dash of almond milk makes the perfect amount.

To quickly reheat, you can pop two in the microwave (30 seconds does the trick) to serve alongside some extra veggies, fruit, avocado, etc.

BLT Egg Cups

Protein-packed mini omelettes, great for quick breakfasts and on the go!
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  • 3-4 pieces cooked bacon*
  • 2 cups raw spinach leaves
  • 1 tomato, diced
  • 11 eggs
  • 2 tbsp almond milk, make sure it's a compliant brand 🙂
  • ½ tsp salt
  • ½ tsp pepper
  • olive oil or ghee, for greasing the muffin tin


  • Preheat oven to 375. Lightly grease a nonstick 12-cup muffin tin. Break the bacon up into 1 inch pieces and place in a large saute pan over medium heat. (If you don't have already made bacon, you can cook raw pieces for a few mins each side. Add the spinach and tomato and stir until the spinach is wilted. Set aside.
  • Beat the eggs in a large bowl. I like to use a large measuring cup with a spout for easy and accurate pouring. Make sure you use a fork to really break up the whites and beat the eggs well. Add the almond milk, salt, and pepper and stir well.
  • Divide the bacon, tomato, and spinach mixture evenly between the 12 muffin cups. Pour the egg mixture evenly into each cup, filling it to just below the top of each cup.
  • Bake for 18-20 minutes until the tops are set and edges begin to move away from the sides of the pan. Let them cool, and use a knife to scrape the sides/remove them from the pan. Once cooled, place into a large plastic storage bag and keep in the fridge up to 4-5 days! Reheat in the microwave for 30 seconds as needed. Enjoy!


*Make sure it's sugar free- I use Pederson's Farms. If you don't have any pre-cooked bacon, just chop it up and sauté until cooked through.


Calories: 62kcal, Carbohydrates: 1g, Protein: 5g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 1g, Cholesterol: 150mg, Sodium: 166mg, Potassium: 110mg, Fiber: 1g, Sugar: 1g, Vitamin A: 773IU, Vitamin C: 3mg, Calcium: 32mg, Iron: 1mg