In under 30 minutes you can prepare a week’s worth of high-protein bacon wrapped egg cups. Made with just two ingredients—bacon and large eggs—these cups are gluten-free, paleo-friendly, and perfect for a grab-and-go breakfast or snack. Each egg cup contains approximately 9g protein, 0g carbohydrates, and 0g sugar, making them an excellent choice for low-carb and high-protein meal plans.
Bacon Wrapped Egg Cups
Why You’ll Love These Egg Cups
Bacon and eggs are a classic pairing, and these bacon-wrapped egg cups make that combination portable and convenient. With only two main ingredients, they’re a simple recipe to master and an efficient option for meal prep. Bake a batch, let them cool, and store them in the refrigerator for quick breakfasts or protein-packed snacks throughout the week.
Ingredients
- 12 strips of bacon
- 12 large eggs
- Ground black pepper, to taste
Equipment
- Nonstick or well-greased 12-cup muffin tin
- Oven preheated to 400°F (204°C)
- Kitchen scissors (optional, for trimming bacon)
How to Make Bacon Wrapped Egg Cups
- Prep the pan: Preheat your oven to 400ºF and lightly spray or grease a muffin tin with a neutral oil or coconut oil cooking spray.
- Create the bacon basket: Line the inside of each muffin cup with a strip of bacon to form a little basket. Use scissors to trim or cut pieces so the bacon fits the sides and leaves space in the center for the egg. Place a small piece of bacon at the bottom if needed to prevent the egg from leaking.
- Partially bake the bacon: Place the muffin tin in the oven and bake for about 5–8 minutes, just until the bacon firms up but before it becomes very crispy. This helps the bacon keep its shape when you add the egg.
- Add the eggs: Crack one large egg into each bacon-lined cup. If you prefer, use only egg whites for a lighter option. Keep an eye on the amount so each cup holds one large egg comfortably.
- Bake to finish: Return the tin to the oven and bake for another 10–15 minutes, depending on how soft or firm you like the yolks. Shorter baking yields runnier yolks; longer baking results in fully set yolks.
- Season and serve: Remove the cups from the oven, season with ground black pepper to taste, and allow them to cool slightly before removing from the tin. Serve warm or refrigerate for later.
Tips for Success
- Use large eggs so the portions and cooking times stay consistent.
- If your bacon strips are very long, fold or trim them so they fit snugly in the muffin cups without overlapping too much.
- For easier removal, let the egg cups cool for a few minutes, then run a butter knife around the edge of each cup before lifting out.
- Watch the baking time closely the first time you make them to find the exact level of doneness you prefer.
Storage and Reheating
These egg cups store well in the refrigerator for up to 4–5 days. Place them in an airtight container or individual reusable containers for easy grab-and-go meals. To reheat, microwave a cup for 30–60 seconds until warmed through, or reheat in a 350°F oven for 8–10 minutes to retain crispness in the bacon.
Variations and Serving Ideas
While this basic recipe uses only bacon and eggs, you can customize the cups if desired. Consider adding a pinch of shredded cheese, chopped herbs, or small pieces of cooked vegetables for extra flavor and nutrients. For a lower-fat option, swap whole eggs for egg whites or use turkey bacon instead of regular bacon. Serve the cups alongside fresh greens or sautéed vegetables for a more complete breakfast or brunch.
Nutrition (Approximate per Cup)
Calories: 115 kcal • Carbohydrates: 0 g • Protein: 9 g • Fat: 8 g • Fiber: 0 g • Sugar: 0 g
Nutrition information is automatically calculated and should be used as an approximation.
More Egg Cup Ideas
If you enjoy making egg cups, try other baked egg variations with vegetables, different proteins, or herbs. Egg cups are flexible, easy to prepare in batches, and ideal for planning quick, protein-rich breakfasts throughout the week.