Turkey Bacon Egg Cups

Citrus Free, Corn Free, Gluten Free, Grain Free, Keto, Meal Prep, Nut Free, Soy Free

216 Calories | 17g Protein | 1g Carbs | 15g Fat | 0g Fiber

25 minutes | 4 servings

These savory little egg cups are packed with protein, ready in 25 minutes, and are a full breakfast without a lot of fuss. Each bite delivers crispy turkey bacon wrapped around fluffy, cheesy eggs with a hint of fresh cilantro.

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Why You'll Love This

Easy peasy to make, meal prep friendly, and minimal time spent over a hot stove. Easily double or even triple the batch and toss in the freezer for future you that didn’t get any sleep thanks to rampant night sweats.

The Nutrition Profile

Each serving (that's two egg cups) delivers 17g of protein, which is significant when you're trying to support muscle maintenance as we age. Protein needs increase after 40, and starting your day with a solid protein hit can help keep you satisfied through the morning.

You're also getting B vitamins from the eggs, which are essential for energy metabolism and nervous system function. The eggs also provide choline, an often overlooked nutrient that supports brain health and cellular function.

At just 216 calories per serving with minimal carbs, these egg cups provide steady fuel without the blood sugar spike and crash.

The Ingredient List

This recipe keeps it simple with ingredients you probably already have. You'll need turkey bacon, eggs, cheddar cheese, fresh cilantro, and some basic seasonings. The turkey bacon is leaner than regular bacon but still delivers that savory, smoky flavor. If cilantro isn't your thing (or suddenly isn't agreeing with you), swap it for parsley or chives.

Dairy-free? Just skip the cheese or use a plant-based alternative. The egg cups still taste great without it.

Want to add veggies? Finely diced bell peppers or mushrooms work well when mixed into the egg mixture.

No turkey bacon? Regular bacon works too, though it'll add more fat to the final product.

The Practical Stuff

These egg cups keep in the fridge for up to three days, and they freeze beautifully for up to three months. That means you can make them when you're feeling good and have quick breakfasts ready when you're not.

Reheat them in the microwave for 30 to 45 seconds or pop them in a 350°F oven for about 10 minutes if you prefer. The recipe makes four servings (eight egg cups total), but doubling the batch is easy if you want to stock your freezer.

All you need is a standard muffin tin and some cooking spray.

The Method

Preheat your oven to 375°F and lightly spray a muffin tin with avocado oil. Line the edges of each muffin cup with strips of turkey bacon, creating a little bacon bowl. In a mixing bowl, whisk together the eggs with salt and pepper until well combined. Stir in the chopped cilantro and shredded cheddar cheese.

Divide the egg mixture evenly between the bacon-lined muffin cups, filling each about three-quarters full. The eggs will puff up as they bake, so don't overfill.

Bake for 15 to 17 minutes, until the eggs are set and no longer jiggly in the center. Let them cool in the pan for about five minutes before removing. This cooling time helps them hold their shape and makes them easier to pop out.

Why This Works

These turkey bacon egg cups deliver protein-packed convenience in a portable package that actually tastes good. They're ideal for meal prep, easy to customize, and satisfying enough to keep you fueled through busy mornings when breakfast usually gets skipped. Make them ahead, grab them on the go, and you've got one less thing to think about when your already juggling work, family, and menopause.

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