These Spinach and Bacon Egg Muffins are the perfect low carb, high-protein breakfast, snack, and everything in between. Made in 30 minutes – all you need is 30 minutes in order to whip this delicious breakfast up!

Egg muffins are one of my favorite breakfasts to meal prep. They’re especially useful for on-the-go meals. For most of us that means busy workday mornings. These egg muffins are both convenient and an easy way to get a low carb, protein packed meal in to keep us going.

Egg muffins are like an omelette or frittata except you don’t really need a fork to eat one. They’re perfect for breakfast (especially if you’re eating Keto or Low Carb). They’re a great source of protein – per serving, this healthy snack rings in at 8.5g protein! They’re super low in carbs – at just .9g net carbs per serving, these muffins will keep you full all day long!

They also keep well in the fridge for a week or so and can be easily re-heated. These muffins are also very customizable. You can use different kinds of cheese, different meats, as well as different vegetables. I just don’t like adding uncooked veggies in mine because they make the muffins watery. But if you’re short on time, you can add raw vegetables and they will be OK.

You only need 30 minutes in order to whip this delicious breakfast up for a week! Seriously you just can’t beat how easy these spinach egg muffins are to make! The beauty of this healthy snack or breakfast is that you can mix and match all of your favorite ingredients and make an egg muffins out of them, even Vegetarian ones. The options are endless so I’ll list a few options here.

MEATS: bacon, ham, sausage, leftover steak, and even leftover roast chicken are great options.

VEGETABLES: chopped spinach, diced tomatoes, chopped zucchini, chopped asparagus, mushrooms, bell peppers, jalapeno peppers, chives, scallions. I like to saute my veggies but if you don’t have the time, you can skip that step.

CHEESE: cheddar, mozzarella, pepper jack, Colby jack, Monterey jack, feta and even a Mexican blend all work great in this recipe

Spinach& Bacon Egg Muffins

.9g Net Carbs per 2 muffins
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Breakfast, Snack
Cuisine American
Servings 12
Calories 124 kcal



  • 12 eggs
  • 1/4 cup heavy cream
  • 12 oz spinach blanched and squeezed to remove all the moisture or you can use frozen, microwaved for 3 minutes, then cooled and moisture squeezed out
  • 1/2 cup red bell pepper finely chopped
  • 2 strips bacon you can use more if you like
  • 1 scallion
  • 1/2 cup cheddar cheese


  • Preheat the oven to 350° F.
  • Spray two muffin pans with cooking spray and set aside. This recipe makes 24 muffins.
  • Blanch the spinach for a couple of minutes, then shock it in an ice bath. Drain and squeeze out all the moisture out and set it aside.
  • Chop the bacon and cook in a pan until all the fat is rendered and bacon gets crispy. Remove from the pan and sat aside.
  • Sauté the bell pepper in the bacon fat for a couple of minutes, and set aside.
  • Crack the eggs in a large bowl, add the heavy cream, season with salt and pepper.
  • Whisk until fluffy.
  • Add the cooked spinach, bacon, peppers, shredded cheese and chopped scallions.
  • Whisk again and divide into the prepared muffin pans.
  • Bake for 12-15 minutes, or just until the middle is set.
  • Remove from the oven and let cook in the pan.
  • Cool them on a wire rack.
  • Remember the eggs will continue you to cook even after removing from the oven, so don’t over cook them.
  • Serve with hot sauce or however you please.
  • You can keep them in the fridge for up to a week or double the batch and freeze these in a freezer bag for an easy grab and go breakfast for even longer.


All recipes reflect approximate nutrition values for your convenience. Data is gathered by MyFitnessPal. Nutritional values can vary for each recipe based on variables such as measurement accuracy, different brands of ingredients, and so on. We make every effort to be as accurate as possible, but if exact calculations are required, user is advised to make their own calculations. Recipe author is not a nutritionist or dietician and recipes are not to be considered as any nutritional or medical advice. As with any diet, please consult your doctor before making changes to your diet.
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Serving: 2muffinsFiber: 1gCalories: 124kcalFat: 9.3gProtein: 8.5gCarbohydrates: 1.9g
Keyword easy egg muffins, keto egg muffins, low carb breakfast, quick breakfast egg muffins
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