Low-Carb Bacon Spinach Egg Cups Recipe

Name: Low-Carb Bacon Spinach Egg Cups
Prep time: 15 min
Cook time: 40 min
Total time: 60 min
Ingredients: cooking spray; 4 slices thick-cut bacon, diced; 0.5 (12 ounce) package frozen chopped spinach, thawed and drained; 4 mushrooms, chopped; 0.25 green bell pepper, chopped; 2 slices onion, chopped; 1 pinch salt and ground black pepper to taste; 6 eggs; 1 tablespoon heavy whipping cream; 1.25 cups shredded Colby-Jack cheese, divided; 0.5 teaspoon salt; 0.25 teaspoon ground black pepper; 1 pinch onion powder; 1 pinch garlic powder

Cook Time: 40 minutes

Ingredients

This recipe was developed at its original yield. Ingredient amounts are automatically adjusted, but cooking times and steps remain unchanged. Note that not all recipes scale perfectly.

Cooking spray
4 slices thick-cut bacon, diced
(12 ounce) package frozen chopped spinach, thawed and drained
4 mushrooms, chopped
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 cups shredded Colby-Jack cheese, divided
teaspoon salt
teaspoon ground black pepper
1 pinch onion powder
1 pinch garlic powder

Directions

Step 1: Preheat your oven to 350F (175C). Lightly spray 12 muffin cups with cooking spray.

Step 2: In a skillet, cook and stir the diced bacon over medium-high heat for about 10 minutes, or until crispy. Transfer the bacon to a bowl, but keep the bacon grease in the skillet.

Step 3: In the same skillet with the bacon grease, add the spinach, mushrooms, green bell pepper, onion, salt, and pepper. Cook and stir for around 5 minutes, or until the vegetables are softened.

Step 4: Transfer the vegetable mixture to a bowl and place it in the freezer for about 5 minutes to cool.

Step 5: In a separate bowl, whisk together the eggs and cream. Stir in 1 cup of the Colby-Jack cheese, salt, pepper, onion powder, and garlic powder.

Step 6: Once the vegetable mixture has cooled, gently mix it into the egg mixture along with the crispy bacon.

Step 7: Scoop cup of the egg mixture into each muffin cup, and top each with the remaining Colby-Jack cheese.

Step 8: Place the muffin tin in the preheated oven and bake for about 20 minutes, or until the egg cups are set and golden.

Cook's Notes

You can substitute any cooked meat or vegetable, just be sure they're low-carb if you're following a low-carb diet.
Feel free to use cheddar cheese in place of Colby-Jack if you prefer.
Silicone muffin cups work well for this recipe, but greased muffin tins are also perfectly fine.

Nutrition Facts (per serving)

Calories: 237
Total Fat: 18g (23% Daily Value)
Saturated Fat: 9g (47% Daily Value)
Cholesterol: 223mg (74% Daily Value)
Sodium: 669mg (29% Daily Value)
Total Carbohydrate: 4g (1% Daily Value)
Dietary Fiber: 1g (4% Daily Value)
Total Sugars: 1g
Protein: 17g (33% Daily Value)
Vitamin C: 6mg (7% Daily Value)
Calcium: 69mg (5% Daily Value)
Iron: 2mg (9% Daily Value)
Potassium: 259mg (6% Daily Value)

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

Origin and History

The Low-Carb Bacon Spinach Egg Cups are a modern take on the classic quiche, offering a healthier, low-carbohydrate alternative for breakfast lovers. This dish reflects the rising trend of low-carb diets, especially keto, which emphasizes high-fat, low-carb foods. Quiche-like in nature, it incorporates eggs, vegetables, and bacon into a convenient, muffin-sized portion. The idea behind egg cups, as a whole, is rooted in the popularity of make-ahead breakfast recipes, perfect for busy mornings. Their flexibility allows for customization with various fillings, making them ideal for different dietary needs.

Regional Variations

While the Low-Carb Bacon Spinach Egg Cups don't have a specific regional origin, the combination of eggs, bacon, and spinach is widely enjoyed across the United States. Bacon and eggs are considered an American breakfast staple, and adding spinach introduces a nod to Mediterranean flavors, where leafy greens are often incorporated into dishes. In some regions, the use of cheeseespecially sharp varieties like Colby-Jackadds a comforting richness to the dish, elevating its flavor profile. Variations may include other meats like sausage or turkey bacon, depending on regional preferences or dietary restrictions.

How It Differs from Similar Dishes

What sets the Low-Carb Bacon Spinach Egg Cups apart from similar dishes, such as a traditional quiche, is the lack of a crust. This makes it a perfect choice for those following low-carb or gluten-free diets. Unlike a full quiche that requires a pastry base, these egg cups are portable, easy to prepare, and can be made in advance, making them a more convenient option for those with busy lifestyles. Additionally, they are lower in carbohydrates and higher in protein, making them ideal for anyone on a ketogenic or low-carb diet.

Common Occasions and Locations for Serving

Low-Carb Bacon Spinach Egg Cups are commonly served for breakfast or brunch. They are perfect for busy mornings when you need a quick and healthy meal on the go. Due to their small, muffin-sized portions, they are also a great choice for meal prepping or serving at gatherings where easy-to-eat finger foods are needed. They are often seen at brunches, family gatherings, or as a quick snack for busy individuals. These egg cups are versatile enough to be served alongside a fruit salad, fresh vegetables, or a light dressing to complement their rich flavor.

Interesting Facts

Did you know that the combination of spinach and eggs isn't just delicious but also packed with nutritional benefits? Spinach is an excellent source of iron, vitamins A and C, and antioxidants. When paired with eggs, which are rich in protein and essential nutrients like vitamin D, this dish becomes a powerhouse of nutrition. Furthermore, the bacon used in these cups adds a savory, smoky flavor that pairs perfectly with the earthy spinach and creamy eggs. These egg cups are also freezer-friendly, meaning you can make a large batch and store them for later, which is a great time-saver for busy mornings or for those who need quick, healthy meals throughout the week.

As a final note, while these egg cups are low-carb, you can adjust the ingredients to suit your personal preferences or dietary needs. Whether you're substituting ingredients for a dairy-free version or experimenting with different vegetables, these versatile egg cups can be customized to fit any taste.

FAQ about Low-Carb Bacon Spinach Egg Cups Recipe

Yes, these egg cups freeze very well. You can prepare them in advance, let them cool completely, and then store them in an airtight container or a freezer-safe bag. When ready to eat, just reheat them in the microwave or oven.

Store any leftover egg cups in an airtight container in the refrigerator for up to 4 days. For longer storage, freezing is recommended.

Yes, you can substitute the Colby-Jack cheese with any cheese of your choice, such as cheddar, mozzarella, or even a dairy-free option if needed.

Absolutely! You can modify the recipe to suit your taste. Feel free to add vegetables like tomatoes, zucchini, or asparagus. Just be sure to sauté them before adding to the egg mixture.

Yes, you can omit the bacon and replace it with other cooked meats like turkey sausage, chicken, or even tofu for a vegetarian option.

To reheat, simply place the egg cups in the microwave for about 30-45 seconds or until warm. Alternatively, you can reheat them in a 350°F (175°C) oven for about 10 minutes.

Yes, you can make these dairy-free by replacing the heavy cream with a non-dairy alternative like almond milk or coconut cream, and using dairy-free cheese.

These egg cups require about 15 minutes of prep time and 20 minutes of baking, for a total cook time of approximately 35 minutes.

Yes, these egg cups are perfect for meal prep! You can prepare them the night before, store them in the fridge, and bake them in the morning, or even bake them in advance and refrigerate or freeze for later.

Yes, this recipe is low in carbohydrates and fits well within a keto diet, making it an excellent option for a high-fat, low-carb meal.

Comments

Jessica Lee

10/17/2023 09:42:30 PM

I used green onions, a red pepper, sharp and mild cheddar cheeses, and added a couple of extra eggs. Additionally, I placed my cooked veggies on paper towels to drain. Delicious!

Laura King

09/26/2022 03:59:15 PM

Here is the rewritten review: These are like crustless quiches, and the only modification I made was adding fresh spinach to the skillet and wilting it while sautéing the onions and mushrooms. They are incredibly delicious – I prepared them the night before, refrigerated them overnight, and then microwaved two for 30 seconds the next morning, and they turned out perfect.

Daniel Flores

09/04/2024 04:08:53 PM

The initial plan was to prepare these for the week's breakfasts, but my family loved them so much that they disappeared in no time! I've adjusted the recipe to make 24 at once, adding a variety of veggies. I now use a full pack of spinach, 6 thick slices of bacon, a whole green pepper, a large yellow onion, a container of mushrooms, 10 eggs, an 8 oz bag of Colby Jack cheese, and a touch more seasoning. The result is absolutely fantastic! ??

Thomas Martin

04/09/2025 02:29:14 PM

I decided to spice things up by adding half a small jalapeño pepper to the recipe, as I had a couple of peppers sitting around. I also substituted cheddar cheese for what the original recipe called for, simply because that's what I had on hand. The result was absolutely delicious! I couldn't locate my muffin tins, so I used an oblong glass cake pan instead and baked it for 20 minutes as directed. Surprisingly, it turned out perfectly. I am definitely planning to make this dish again. The convenience of being able to store it in the refrigerator and have multiple meals from it is a major plus.

Janet Harris

03/04/2025 05:28:08 PM

This dish offers great taste for a nutritious meal.

Gary Gonzalez

08/09/2024 01:51:02 PM

I used egg whites along with Colby Jack cheese and crumbled sausage, and they turned out fantastic! Definitely a keeper!

Andrew Mitchell

11/01/2022 10:26:21 AM

These breakfast muffins are perfect for those busy mornings when you're on the go and don't have time for a sit-down meal. I opted for fresh spinach instead of frozen, skipped the red pepper, and went for tomatoes, diced ham, and extra bacon. The best part is you can customize them with your favorite ingredients. They bake up beautifully (just be sure to skip the paper liners) and they freeze perfectly for later enjoyment.