Samantha When I need a grab-and-go breakfast that’s clean, protein-packed, and totally craveable, I turn to these BLT egg muffins. They’re everything I love about a classic BLT—bacon, lettuce (or spinach), and juicy tomatoes—baked into savory little egg cups you can pop in your mouth or pack for the week. These mini BLT frittatas are fluffy, flavorful, and perfect for busy mornings, post-workout fuel, or a meal prep win.
I’m always looking for ways to simplify my mornings without sacrificing flavor or nutrition, and these BLT egg muffins hit that perfect balance. Packed with high-quality protein, healthy fats, and low in carbs, they’re ideal for anyone looking to stay full and energized through the morning. Whether you’re on a clean eating plan, prepping meals for the family, or following a keto or Whole30 lifestyle, this low-carb BLT muffin recipe has you covered.
Plus, it’s such a flexible option—you can make a batch for the week, pop them in the freezer, and reheat them in seconds. According to Healthline, starting your day with a protein-rich breakfast like these egg muffin cups can reduce hunger, support weight goals, and even improve blood sugar stability. If you love savory breakfast muffins or are tired of sugary cereals and bars, these are about to become your new favorite.
BLT Egg Muffins – High-Protein, Low-Carb Breakfast Bites You Can Meal Prep
Ingredients
- 6 large eggs – the base of the muffin packed with protein
- 6 slices of cooked bacon – crispy chopped
- ½ cup cherry tomatoes – halved
- 1 cup baby spinach or chopped romaine – lightly chopped
- ¼ cup milk – adds creaminess to the egg mixture
- ½ cup shredded cheese optional – cheddar, Swiss, or mozzarella
- Salt and black pepper – to taste
Instructions
- Step 1: Preheat and PrepPreheat oven to 375°F. Spray a non-stick muffin tin or line with silicone cups.
- Step 2: Cook the BaconFry bacon until crisp. Drain on paper towels and chop into bite-sized pieces.
- Step 3: Whisk the Egg MixtureIn a large bowl, whisk together eggs, milk, salt, and pepper. Stir in chopped spinach, tomatoes, bacon, and cheese (if using).
- Step 4: Pour and BakeDivide the mixture evenly into the muffin tin (fill about 3/4 full). Bake for 18–22 minutes or until set in the center.
- Step 5: Cool and StoreLet cool slightly before removing. Store in an airtight container in the fridge or freezer.
Notes
Secret Tips for the Best BLT Egg Muffins
- Use a silicone muffin pan or silicone liners to prevent sticking and make cleanup effortless—no more scraping egg bits out of metal tins.
- Pre-cook and drain your bacon until crispy before adding it to the egg mixture. This adds that signature BLT crunch without sogginess.
- Chop greens finely so they cook evenly and blend seamlessly into each muffin. Large leaves can make the texture uneven or rubbery.
- Roast or sauté cherry tomatoes for a few minutes before adding to the batter to intensify their flavor and reduce moisture.
- Add a splash of Dijon mustard or garlic powder to your egg mixture for a subtle kick that enhances the BLT flavor profile.
- Let the muffins rest for 5 minutes after baking—this helps them set fully and makes them easier to release from the pan without tearing.
- Portion and label your freezer stash with the date. When you’re in a rush, you’ll always know which batch is freshest.
- Reheat in the toaster oven for best texture. The microwave is convenient, but a few minutes in the toaster restores crisp edges and a just-baked feel.
Recipe Overview
| Course | Breakfast, Brunch, Meal Prep |
|---|---|
| Cuisine | American-Inspired |
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
| Servings | 12 egg muffins |
| Calories | ~90 per muffin |
Nutritional Snapshot
| Nutrient | Amount (per muffin) |
| Protein | 7g |
| Carbohydrates | 2g |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Fiber | <1g |
| Sodium | 180mg |
Source: Nutritionix
Budget Breakdown
| Ingredient | Cost Estimate |
| Eggs (6 large) | $1.20 |
| Bacon (6 slices) | $2.00 |
| Cherry tomatoes (1/2 cup) | $0.90 |
| Baby spinach (1 cup) | $0.80 |
| Cheese (optional) | $0.90 |
| Milk (1/4 cup) | $0.25 |
| Seasonings | $0.20 |
| Total (12 servings) | $6.25 |
Behind the Recipe
I started making BLT egg muffins during a season of nonstop mornings—between meal prepping for the family and squeezing in workouts before work, I needed something satisfying and high in protein that didn’t come out of a box. One morning, I tossed together some eggs, leftover bacon, spinach (as my “L”), and cherry tomatoes in a muffin tin, and just like that—my version of baked BLT breakfast bites was born.
These savory breakfast egg muffins are now a weekly staple. They’re easy to make, freeze beautifully, and reheat like a dream. Whether I’m eating them straight from the fridge or pairing them with a side salad for lunch, they always hit the spot.
This recipe is a direct answer to the problem I hear most often from friends and clients: “I want something fast and healthy in the morning, but I’m tired of smoothies and protein bars.” These egg muffin cups with bacon and tomato deliver that balance of convenience and clean ingredients. Eggs offer high-quality protein and essential nutrients like choline, which supports cognitive function and cell health, as noted by Healthline.
They’re also incredibly versatile—you can make them with egg whites, swap in turkey bacon, or go dairy-free and still keep all the flavor. They’ve become a staple not just for my mornings, but for anyone who’s ever told me, “I wish I had something healthy I could just grab and eat.”
Why You’ll Love These BLT Egg Muffins
A High-Protein Breakfast You Can Prep in Advance
If you’re tired of sugary breakfasts and carb-heavy starts to the day, these BLT egg muffins offer a clean, savory alternative. Each muffin packs 7 grams of protein with just 2 grams of carbs, making them ideal for low-carb and keto breakfast meal prep. They’re also a go-to choice for anyone looking for high-protein breakfast recipes that are easy to prepare in bulk. Whether you’re following a Whole30, gluten-free, or clean eating plan, these egg muffin cups are the kind of recipe that makes mornings less stressful and more satisfying.
Portable, Freezer-Friendly & Kid-Approved
These savory breakfast muffins were made for real life. Baked in muffin tins, they’re compact, easy to reheat, and perfect for grab-and-go mornings, lunchboxes, or after-school snacks. They hold their shape well, even after freezing, and can be reheated in the microwave in under a minute. Kids love the cheesy, bacon-packed flavor, and parents love knowing they’re sneaking in real veggies and clean ingredients. According to the National Institutes of Health, protein-rich breakfasts help improve concentration and behavior in kids throughout the school day.
Full of Classic BLT Flavor
These aren’t your average egg muffins. With smoky bacon, juicy cherry tomatoes, and leafy greens like spinach or chopped romaine, you get all the best parts of a BLT sandwich—minus the bread. The baked egg base holds everything together while letting the ingredients shine. Every bite gives you that signature BLT flavor with the lightness of a crustless mini quiche. It’s perfect for those mornings when you’re craving something savory and satisfying but want to keep things low-carb and high in protein.
Totally Customizable
Whether you’re cooking for yourself, your family, or guests, BLT egg muffins can be easily tailored to suit everyone’s taste or dietary needs. Add a sprinkle of shredded cheddar or mozzarella for extra creaminess, stir in chopped avocado or green onion, or switch out pork bacon for turkey bacon or plant-based options. You can even go dairy-free by skipping the cheese and using unsweetened almond milk. These customizable egg muffin cups with bacon and tomato fit seamlessly into any meal prep plan while keeping breakfast exciting.
Perfect For
Busy Weekday Mornings
These BLT egg muffins are the ultimate breakfast solution for hectic mornings. Whether you’re wrangling kids, running out the door to work, or jumping into meetings from home, having a batch of these high-protein egg muffins in your fridge makes things easy. Just reheat and go—no pan, no mess, no drive-thru. Each muffin is individually portioned and packed with flavor, making it a far better choice than packaged protein bars or sugar-laden pastries. They’re ideal for anyone who needs a low-carb breakfast recipe that actually satisfies and keeps you going until lunch.
Weekend Brunch Spreads
Looking to impress without breaking a sweat? These BLT breakfast muffins are brunch-worthy and effortless. Serve them on a platter with sliced avocado, whole grain toast, or a colorful breakfast salad. Add a sprinkle of microgreens or a dash of hot sauce to elevate the presentation. Their handheld size makes them perfect for casual gatherings, potlucks, or a cozy family brunch. They’re a smart addition to any protein-packed brunch menu—and nobody will miss the bread.
Post-Workout Recovery
After a tough morning workout or strength training session, your body needs quality protein and fat to rebuild muscle and restore energy. These savory BLT egg muffin cups deliver just that—with complete protein from eggs and bacon, and satiating fats from cheese or avocado (if added). They’re a much smarter post-workout option than protein shakes alone and they’ll actually leave you full. According to the American Heart Association, post-exercise meals rich in protein and healthy fats help speed recovery, build muscle, and support overall performance.
Make-Ahead Meal Prep
Whether you’re planning meals for one or feeding a full household, these egg muffins make meal prep a breeze. They freeze beautifully and can be stored in the fridge for up to five days. Make a double batch on Sunday and you’ll have BLT breakfast muffins ready for the entire week. Just pop one in the microwave or toaster oven and you’ve got a balanced, high-protein breakfast in under a minute. They’re a time-saving essential for anyone following a keto, gluten-free, or clean eating lifestyle.
Ingredients You’ll Need
- 6 large eggs – the base of the muffin, packed with protein
- 6 slices of cooked bacon – crispy, chopped
- 1/2 cup cherry tomatoes – halved
- 1 cup baby spinach or chopped romaine – lightly chopped
- 1/4 cup milk – adds creaminess to the egg mixture
- 1/2 cup shredded cheese (optional) – cheddar, Swiss, or mozzarella
- Salt and black pepper – to taste
Ingredient Highlights
Eggs
A complete protein source, eggs are rich in choline and support satiety and brain health. Per the USDA, they’re also low in carbs and naturally gluten-free.
Bacon
For a healthier twist, use nitrate-free or turkey bacon. It gives that signature BLT flavor in each bite.
Cherry Tomatoes
Slightly sweet and juicy, they brighten up the muffins and add color, lycopene, and antioxidants.
Greens
Spinach or romaine provides freshness and fiber, balancing the richness of eggs and bacon.
Cheese (Optional)
Adds flavor and helps bind the muffins together—choose a melty cheese that suits your taste.
How to Make BLT Egg Muffins
Step 1: Preheat and Prep
Preheat oven to 375°F. Spray a non-stick muffin tin or line with silicone cups.
Step 2: Cook the Bacon
Fry bacon until crisp. Drain on paper towels and chop into bite-sized pieces.
Step 3: Whisk the Egg Mixture
In a large bowl, whisk together eggs, milk, salt, and pepper. Stir in chopped spinach, tomatoes, bacon, and cheese (if using).
Step 4: Pour and Bake
Divide the mixture evenly into the muffin tin (fill about 3/4 full). Bake for 18–22 minutes or until set in the center.
Step 5: Cool and Store
Let cool slightly before removing. Store in an airtight container in the fridge or freezer.
Pro Tips for Success
- Use a silicone muffin tray or liners to prevent sticking.
- Let egg muffins cool before refrigerating to avoid condensation.
- Mix in your favorite herbs like basil or chives for extra flavor.
- Make it spicy by adding red pepper flakes or chopped jalapeños.
- Add a spoonful of mashed avocado before serving for a BLT egg muffin with a twist.
Easy Variations
BLT Egg Muffins with Cheese
If you’re a cheese lover, this version is for you. Mixing in shredded cheddar, mozzarella, goat cheese, or even feta adds creamy richness and extra flavor to every bite. Cheese also helps bind the ingredients together and creates that irresistible golden top when baked. Whether you’re meal prepping for the week or building a savory breakfast muffin for brunch, adding cheese turns your classic BLT egg muffins into a comforting, melty treat.
Vegetarian Version
Looking for a meatless option that still delivers on flavor and protein? Skip the bacon and try sautéed mushrooms, smoky tempeh, or a handful of chopped sun-dried tomatoes for that umami kick. This vegetarian variation is great for flexitarians or anyone wanting to reduce meat without sacrificing satisfaction. For added bulk, toss in spinach or kale for a nutrient-rich twist on your plant-based breakfast egg muffins.
Low-Carb BLT Muffins
Following a strict keto or low-carb plan? Omit the cherry tomatoes to reduce natural sugars and add extra greens like chopped arugula, zucchini, or bell peppers. These low-carb egg muffins are still packed with protein and healthy fat while helping you stay on track with your macros. You’ll still get that savory BLT vibe without the added carbs—perfect for those aiming for fat-fueled energy.
Dairy-Free Option
Need a dairy-free version? No problem. Simply skip the cheese and substitute the milk with unsweetened almond milk or another plant-based alternative. These dairy-free BLT egg muffins are still fluffy and flavorful, and they work well for anyone managing dairy allergies or following a Whole30-style diet. According to Cleveland Clinic, reducing or eliminating dairy may help improve digestion, skin health, and inflammation in some individuals.
BLT Egg Muffins with Egg Whites Only
For a lighter version that’s still protein-rich, replace whole eggs with egg whites. Use about 10–12 egg whites to make a dozen muffins. This option lowers the fat content while still delivering a satisfying, clean eating breakfast. These egg white BLT muffins are perfect for anyone focused on heart health, weight loss, or just looking for a leaner start to the day.
Storage & Reheat Tips
- Fridge: Store in a sealed container for up to 5 days.
- Freezer: Wrap individually and freeze up to 2 months. Thaw overnight in the fridge.
- Reheat: Microwave for 30–45 seconds or warm in a toaster oven.
Make It a Meal
Pair your BLT egg muffins with one of these for a complete breakfast:
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Frequently Asked Questions
Can you freeze BLT egg muffins?
Yes! BLT egg muffins freeze beautifully. Let them cool completely, then wrap each one individually in plastic wrap or parchment paper and place in a freezer-safe bag. This keeps them from sticking together and prevents freezer burn. When ready to eat, simply reheat in the microwave or toaster oven. They’re the ultimate make-ahead BLT egg muffin meal prep solution.
How long do BLT egg muffins last in the fridge?
They stay fresh for up to 5 days when stored in an airtight container. This makes them perfect for weekly breakfast meal prep, especially if you’re planning ahead for school lunches or grab-and-go office mornings.
Are BLT egg muffins healthy?
Yes—these muffins are high in protein, low in carbohydrates, and made with clean, whole ingredients like eggs, bacon, spinach, and tomatoes. According to EatRight.org, eating a balanced breakfast with protein and vegetables supports energy levels, focus, and appetite regulation throughout the day.
What’s the best way to reheat BLT egg muffins?
Microwave for 30–45 seconds if you’re in a hurry, or reheat in a toaster oven at 350°F for 5–6 minutes to restore their crispy edges. For the best texture, avoid overcooking in the microwave.
Can I use egg whites instead of whole eggs?
Absolutely! Use 10–12 egg whites in place of the 6 whole eggs for a lower-fat BLT breakfast muffin option. You’ll still get plenty of protein with less cholesterol and fewer calories, making them a great fit for weight loss or heart-healthy diets.
Do BLT egg muffins work for keto?
Yes! These are keto-friendly egg muffins thanks to their low carbohydrate content and high protein/fat profile. To reduce carbs further, omit or reduce the tomatoes and choose full-fat cheese or avocado for added richness.
What greens are best for BLT egg cups?
Spinach is the most popular choice due to its soft texture and neutral flavor, but you can also use chopped romaine, arugula, or even kale. Just make sure to finely chop the greens so they integrate smoothly into the egg mixture.
Can I add cheese to BLT egg muffins?
Definitely. Sharp cheddar, Swiss, goat cheese, or feta are all excellent additions that pair well with bacon and tomatoes. Stick to about 1/2 cup total so the texture remains light and fluffy, and you still get that classic BLT flavor profile.
Can I make BLT egg muffins without bacon?
Yes—you can easily make a vegetarian BLT-style egg muffin by omitting the bacon. Try using chopped sun-dried tomatoes, sautéed mushrooms, or smoky tempeh to add savory depth and texture without meat.
What’s the best container for storing egg muffins?
Use a glass or BPA-free plastic airtight container to keep muffins fresh in the fridge. If freezing, wrap them individually first, then place in a large zip-top freezer bag. This method keeps your meal prep egg muffins from getting soggy and maintains flavor.
How much protein is in each BLT egg muffin?
Each muffin contains approximately 7 grams of protein, making it a smart, high-protein breakfast option that supports satiety and muscle maintenance. According to Cleveland Clinic, including protein in your morning meal helps manage cravings and supports lean body mass.
Final Thoughts
These BLT egg muffins are everything I love in a breakfast: savory, high-protein, meal-prep friendly, and bursting with flavor. They make busy mornings easier, help me stay on track with clean eating goals, and taste amazing whether fresh from the oven or straight out of the fridge.
They also solve that daily struggle of wanting something delicious but not having time to cook. With just a handful of everyday ingredients and a muffin tin, you can create a batch of high-protein breakfast muffins that will fuel your entire week. They’re freezer-friendly, kid-approved, and flexible enough to fit almost any diet—from keto to gluten-free to Whole30.
If you’re looking for an easy make-ahead breakfast that checks every box—low-carb, high-protein, clean ingredients, and BIG flavor—these BLT egg muffins are it. And according to Healthline, including eggs regularly in your diet can support heart health, weight control, and overall wellness. So go ahead and bake up a batch—you’ll thank yourself tomorrow.
“Savory, protein-packed, and made for mornings on the go—these BLT egg muffins bring all the flavor of a classic sandwich in every fluffy bite.” – Sam
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These baked BLT egg muffins are the ultimate make-ahead breakfast—clean, customizable, and packed with protein in every low-carb bite!
