KetoDial
Recipe Card · Breakfast
Keto · Meal prep · 3g net carbs
Bacon & Spinach
Egg Cups
Mini crustless quiches loaded with bacon, spinach, and cheese. Make a batch on Sunday, grab two each morning. The ultimate keto meal-prep breakfast.
237
kcal
per serving
Per serving
237 kcal
Fat 18g
Protein 17g
Carbs 3g
Net carbs 3g
AIngredients
- 4 slicesthick-cut bacon, diced
- 6 ozfrozen chopped spinach, thawed and squeezed dry
- 4mushrooms, chopped
- 1/4green bell pepper, chopped
- 2 slicesonion, chopped
- 6large eggs
- 1 tbspheavy whipping cream
- 1 1/4 cupsshredded Colby-Jack cheese
- 1/2 tspsalt
- 1/4 tspblack pepper
- 1 pinchonion powder and garlic powder
BMethod
- Prep the pan. Preheat oven to 350°F (175°C). Spray 12 muffin cups with cooking spray.
- Cook the bacon. Fry diced bacon in a skillet until crisp, about 10 minutes. Remove bacon, keep the grease in the pan.
- Saute the veggies. Cook spinach, mushrooms, bell pepper, and onion in the bacon fat until softened, about 5 minutes. Let cool briefly.
- Mix the eggs. Whisk eggs and cream together. Stir in 1 cup of the cheese, salt, pepper, onion powder, and garlic powder.
- Combine. Fold the cooled vegetables and bacon into the egg mixture.
- Fill and bake. Scoop 1/4 cup into each muffin cup. Top with remaining cheese. Bake 20 minutes until set.
Dial-in tip
These keep in the fridge for 5 days and reheat in 30 seconds. At 237 cal and 17g protein per serving, two cups make a solid 474-cal breakfast with 34g protein. Swap spinach for kale or add diced jalapeno for a kick.
Pantry ingredients
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