Low-Carb Bacon Spinach Egg Cups


Low-carb egg, and cheese veggie muffins perfect for on the go. You can make them ahead and reheat in the microwave a few seconds. A great change from the usual low-carb bacon and eggs!

Prep Time:
15 mins
Cook Time:
40 mins
Additional Time:
5 mins
Total Time:
1 hrs
12 muffins


  • cooking spray

  • 4 slices thick-cut bacon, diced

  • ½ (12 ounce) package frozen chopped spinach, thawed and drained

  • 4 mushrooms, chopped

  • ¼ green bell pepper, chopped

  • 2 slices onion, chopped

  • 1 pinch salt and ground black pepper to taste

  • 6 eggs

  • 1 tablespoon heavy whipping cream

  • 1 ¼ cups shredded Colby-Jack cheese, divided

  • ½ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 1 pinch onion powder

  • 1 pinch garlic powder


  1. Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with cooking spray.

  2. Cook and stir bacon in a skillet over medium-high heat until crisp, about 10 minutes. Transfer bacon to a bowl, reserving bacon grease in the skillet.

  3. Combine spinach, mushrooms, green bell pepper, onion, salt, and ground black pepper to taste in the skillet with bacon grease; cook and stir until softened, about 5 minutes. Transfer vegetable mixture to a bowl and place in the freezer to cool, about 5 minutes.

  4. Whisk eggs and cream together in a bowl; stir in 1 cup Colby-Jack cheese, 1/2 teaspoon salt, 1/4 teaspoon ground black pepper, onion powder, and garlic powder. Add cooled vegetables and bacon to egg mixture and mix gently.

  5. Scoop 1/4 cup egg mixture into each muffin cup; top each with remaining Colby-Jack cheese.

  6. Bake in the preheated oven until egg cups are set, about 20 minutes.

Cook's Notes:

Substitute any cooked meat or any cooked veggie. Make sure if you're low carbin' it, that they are low-carb ingredients though.

Cheddar cheese can be used in place of Colby-Jack, if desired.

I use silicone muffin cups, but the greased muffin tin is fine.

Nutrition Facts (per serving)

237 Calories
18g Fat
4g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 237
% Daily Value *
Total Fat 18g 23%
Saturated Fat 9g 47%
Cholesterol 223mg 74%
Sodium 669mg 29%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Total Sugars 1g
Protein 17g
Vitamin C 6mg 31%
Calcium 69mg 5%
Iron 2mg 9%
Potassium 259mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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