Keto Egg Muffin Cups
Grab-and-go keto breakfast in a muffin tin. Packed with bacon, cheese, and spinach — only 2g net carbs and 18g protein per muffin.
PROTEIN 18g
CALORIES 165
P:E RATIO 10.9
TIME 30m
YIELD 12
P:E 10.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
12 large eggs 18G PROTEIN
6 strips bacon, cooked and crumbled FLAVOR
1 cup shredded cheddar cheese DAIRY
2 cups fresh spinach, chopped HIGH FIBER
1/4 cup diced bell pepper FLAVOR
2 tbsp heavy cream DAIRY
1/2 tsp garlic powder FLAVOR
1/2 tsp salt FLAVOR
1/4 tsp black pepper FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate in a sealed container for up to 5 days, or freeze individually wrapped for up to 2 months.
- Batching: Use silicone muffin molds for easy removal and no-stick cleanup.
- Reheat: Microwave from fridge for 30-45 seconds. From frozen, microwave for 60-90 seconds.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F. Spray a 12-cup muffin tin generously with cooking spray.
02
HIGH HEAT SEAR
Cook bacon until crispy. Crumble and divide evenly among muffin cups.
03
THE MACRO PREP
Add chopped spinach and bell pepper to each cup.
04
THE ASSEMBLY
Whisk eggs with heavy cream, garlic powder, salt, and pepper until well combined.
05
STEP 5
Pour egg mixture evenly into muffin cups, filling about 3/4 full.
06
STEP 6
Top each with shredded cheese.
07
STEP 7
Bake 18-20 minutes until eggs are set and tops are lightly golden.
08
STEP 8
Let cool in the pan for 5 minutes before removing.