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+ servings

BLT Egg Cups

Protein-packed mini omelettes, great for quick breakfasts and on the go!
Course Breakfast
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 12 egg cups
Calories 62kcal
Author Mary Smith


  • 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