Samantha When I need a high-protein, low-carb breakfast that’s portable, meal prep-friendly, and downright delicious, I whip up a batch of BLT Frittata Cups. These little muffin tin frittatas have all the flavor of a classic BLT—crispy bacon, juicy tomato, and fresh greens—folded into fluffy, oven-baked eggs. Whether you’re rushing out the door or planning a lazy weekend brunch, these frittata cups are my go-to solution.
There’s something about the balance of crispy bacon, warm eggs, and fresh veggies that turns this healthy breakfast idea into something craveable. I love that I can make a dozen in under 30 minutes and keep my mornings stress-free while still eating something that’s low-carb and high in protein. These BLT Frittata Cups aren’t just satisfying—they feel like a mini luxury, and they totally hit the mark if you’re aiming to eat healthier without sacrificing flavor.
They’re not just easy to make; they’re also customizable, freezer-friendly, and packed with nutrients. If you love bacon, lettuce, and tomato and you need a healthy breakfast you can grab on the go, this is the recipe you didn’t know you needed.
BLT Frittata Cups – High-Protein, Low-Carb Breakfast You Can Meal Prep
Ingredients
- 10 large eggs
- ⅓ cup milk dairy or unsweetened almond
- 1 cup cooked crumbled bacon
- ½ cup cherry tomatoes quartered
- ½ cup chopped baby spinach or romaine
- ½ cup shredded cheese optional
- Salt and pepper to taste
- Nonstick cooking spray
Instructions
- Preheat oven to 375°F. Grease a standard 12-cup muffin tin with nonstick spray.
- Whisk eggs and milk in a large bowl. Season with salt and pepper.
- Divide bacon, tomatoes, and greens evenly among the muffin cups.
- Pour egg mixture over the fillings, filling each cup about 3/4 full.
- Top with cheese if using.
- Bake 16–18 minutes, or until centers are set and tops are puffed and golden.
- Cool 5 minutes in the tin before removing. Serve hot, or cool completely for storage.
Notes
Secret Tips for the Best BLT Frittata Cups
- Use Partially Cooked Bacon for Perfect Texture: Instead of fully crisping the bacon before baking, cook it until it’s just slightly underdone. It will finish crisping in the oven, preventing dry or overcooked pieces inside your frittata cups.
- Grease Your Muffin Tin Generously (Even If It’s Nonstick): These cups can stick due to the cheese and egg combo. Brush or spray each cavity with avocado oil or melted butter to ensure easy release and crispy edges.
- Drain Tomatoes Before Adding: Cherry or grape tomatoes can release excess moisture. Slice and lightly salt them, let sit for 5 minutes, then pat dry with a paper towel to prevent soggy bottoms.
- Layer Spinach Under the Egg Mixture: Tucking fresh spinach leaves at the bottom of each cup helps them steam and stay vibrant without getting overly wilted or rubbery during baking.
- Add a Touch of Dijon for Depth: Whisk a teaspoon of Dijon mustard into your egg mixture—it subtly boosts the umami and adds a slight tang that pairs perfectly with bacon.
- Let Them Cool Slightly Before Removing: Allow the frittata cups to cool for 5 minutes in the tin before removing. This helps them firm up and release without tearing or collapsing.
- Freeze Flat for Meal Prep: After cooling, freeze them flat on a baking sheet before transferring to a bag. This keeps the shape intact and makes it easier to pull out just one or two when needed.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 12 cups
Category: Breakfast, Meal Prep
Method: Oven-Baked
Cuisine: American
Difficulty: Easy
Nutritional Snapshot
Each BLT Frittata Cup (approximate):
- Calories: 120
- Protein: 9g
- Carbs: 2g
- Fat: 8g
- Fiber: 0.5g
This low-carb breakfast option is high in protein and free of refined grains, making it ideal for keto, paleo, and high-protein breakfast plans.
What It Costs to Make
This is one of those budget-friendly meal prep recipes you’ll want to keep on repeat:
- Eggs: $2.50
- Bacon: $4.00
- Cherry tomatoes: $2.00
- Baby spinach or romaine: $1.50
- Cheese (optional): $1.50
Total: ~$11.50 for 12 servings ($0.96 per frittata cup)
Behind the Recipe
This BLT frittata cup recipe came to life on a Sunday morning when I had a bunch of odds and ends in the fridge and no desire to make another pan of scrambled eggs. I had crispy bacon from earlier in the week, a handful of cherry tomatoes that needed using, and plenty of eggs. A lightbulb went off: why not make individual frittatas that taste like a BLT?
The idea of turning classic sandwich flavors into egg-based breakfast cups wasn’t just a quick fix—it ended up becoming a full-blown staple in my weekly meal prep. I realized just how versatile these muffin tin frittatas were. They could be made dairy-free, loaded with vegetables, or even turned into keto-friendly egg bites by tweaking the ingredients slightly.
What I love most is that it’s an efficient way to eat clean, enjoy familiar flavors, and stay full for hours. With eggs shown to be rich in essential nutrients and bacon offering that salty, savory satisfaction (even better when nitrate-free), this recipe gives you the best of comfort and nutrition in one.
Whether you’re sticking to a low-carb lifestyle, meal prepping for the workweek, or just looking for healthy breakfast ideas for kids, these BLT Frittata Cups deliver every time.
Why You’ll Love These BLT Frittata Cups
High-Protein Breakfast Win
Each muffin-sized frittata is packed with eggs and bacon, giving you a solid dose of lean protein to jumpstart your day. If you’re searching for high-protein breakfast ideas that are low in sugar and big on satisfaction, these BLT Frittata Cups fit the bill. According to Harvard’s School of Public Health, eating protein in the morning helps curb cravings and supports energy levels—making these egg muffins a smart and filling way to kick off your day.
All the BLT Flavor in One Bite
You get everything you love about a BLT—crispy bacon, juicy tomatoes, and crisp greens—folded into fluffy, oven-baked eggs. No need for bread or mayo. These bacon egg muffin cups are a handheld, no-mess version of the classic sandwich, making them ideal for both adults and kids who love familiar flavors but need something quick and easy.
Easy Meal Prep for Busy Weeks
These BLT Frittata Cups were made for busy people. Whip up a batch on Sunday, pop them in the fridge or freezer, and you’ve got a full week of breakfast ready to go. They reheat perfectly in the microwave or oven, saving time on hectic mornings when you don’t want to cook but still want a healthy breakfast you can meal prep.
Great for Low-Carb or Gluten-Free Lifestyles
Trying to cut carbs? Skipping gluten? These low-carb breakfast muffins deliver all the satisfaction without the bread. They’re naturally gluten-free, grain-free, and keto-friendly—perfect for anyone looking to reduce refined carbs and keep blood sugar stable throughout the day.
Customizable and Family-Friendly
Everyone wins with these customizable egg muffins. Don’t like tomatoes? Leave them out. Want more veggies? Add mushrooms, bell peppers, or sautéed onions. Need a dairy-free option? Just skip the cheese. Whether you’re feeding picky eaters or tailoring your own macros, BLT Frittata Cups are flexible enough to meet your needs without sacrificing taste.
Best Shared During
On-the-Go Weekday Mornings
Busy mornings don’t have to mean skipping breakfast. BLT Frittata Cups are the perfect grab-and-go breakfast solution. Just reheat one or two straight from the fridge in under 30 seconds and pair them with a piece of fruit or a slice of avocado toast for a quick, balanced meal. These portable egg muffin cups are ideal when you’re juggling work, kids, and a tight schedule but still want a healthy protein breakfast that keeps you full.
Weekend Brunch Spreads
Hosting a brunch? These mini frittata muffins are always a hit. Stack them high on a platter with fresh fruit, Greek yogurt parfaits, and some baked treats, and you’ve got a stress-free brunch menu that looks and tastes gourmet. Their compact size and flavorful ingredients make them perfect for grazing tables or buffets. Plus, you can make them ahead and warm them just before guests arrive.
Meal Prep Sundays
If you’re someone who meal preps on Sundays, BLT Frittata Cups deserve a permanent place in your rotation. They’re easy to batch-cook, freezer-friendly, and incredibly versatile. Just bake, cool, and freeze a second batch—you’ll thank yourself by midweek when you’re too tired to cook but still want a meal-prep friendly breakfast that doesn’t come from a drive-thru. For tips on safe cooling and storage, the FDA’s food safety guidelines are a helpful resource.
Back-to-School Mornings
Getting kids and teens out the door with something nutritious can be a challenge—but not with these BLT Frittata Cups. They’re handheld, mess-free, and packed with protein and veggies—perfect for even picky eaters. Serve them plain or with a little ketchup or salsa on the side. They’re a go-to school morning breakfast idea that doesn’t involve sugar-laden cereal or toaster pastries.
Low-Carb Lunchbox Add-Ins
Need low-carb lunch ideas? These frittata cups aren’t just for breakfast. Add a few to your lunchbox along with a handful of leafy greens or roll them into a low-carb wrap for a satisfying midday meal. They’re filling, easy to pack, and give you that savory bacon-egg flavor you crave without the heavy carbs. Ideal for keto, paleo, or simply protein-focused lunches at the office or on the go.
What You’ll Need
- 10 large eggs
- 1/3 cup milk (dairy or unsweetened almond)
- 1 cup cooked, crumbled bacon
- 1/2 cup cherry tomatoes, quartered
- 1/2 cup chopped baby spinach or romaine
- 1/2 cup shredded cheese (optional)
- Salt and pepper to taste
- Nonstick cooking spray
Ingredient Highlights
Eggs
Description: The foundation of any frittata. Eggs are rich in protein, choline, and B vitamins, which are essential for energy and brain function source: PubMed Central.
Bacon
Description: Crispy bacon adds savory flavor and protein. Use nitrate-free or turkey bacon for a lighter option.
Cherry Tomatoes
Description: Fresh and juicy, these bring a slight acidity that balances the richness of eggs and bacon.
Leafy Greens
Description: Baby spinach or romaine adds fiber, vitamins A and C, and a little texture.
Cheese (Optional)
Description: For extra creaminess and flavor. Mozzarella, cheddar, or provolone all work well.
How to Make BLT Frittata Cups
- Preheat oven to 375°F. Grease a standard 12-cup muffin tin with nonstick spray.
- Whisk eggs and milk in a large bowl. Season with salt and pepper.
- Divide bacon, tomatoes, and greens evenly among the muffin cups.
- Pour egg mixture over the fillings, filling each cup about 3/4 full.
- Top with cheese if using.
- Bake 16–18 minutes, or until centers are set and tops are puffed and golden.
- Cool 5 minutes in the tin before removing. Serve hot, or cool completely for storage.
Pro Tips for Success
- Don’t overfill your muffin tin. Leave room for the eggs to puff up while baking.
- Use silicone muffin pans or parchment liners for easier cleanup.
- For crispier bacon, cook and drain well before adding.
- Avoid watery fillings like raw zucchini that can change the texture.
Easy Variations
Veggie-Loaded Frittata Cups
If you’re looking to boost the nutrient density of these BLT frittata cups, sautéed vegetables are your best friend. Try adding diced bell peppers, onions, or mushrooms for extra flavor, fiber, and volume. These veggie-packed egg muffins are a smart way to sneak more antioxidants and vitamins into your low-carb breakfast.
According to Harvard School of Public Health, eating a variety of vegetables daily can help reduce chronic disease risk and support long-term health.
Dairy-Free BLT Egg Muffins
Need a dairy-free breakfast idea? Just skip the cheese and swap the milk for unsweetened almond, soy, or oat milk. These modifications keep your high-protein egg muffins creamy while staying dairy-free and digestion-friendly. They’re great for anyone managing lactose intolerance or following a plant-based lifestyle.
Keto Frittata Muffins
For a more keto-focused breakfast, switch the milk for heavy cream and omit the cherry tomatoes to lower the carb count. These keto-friendly frittata cups become rich, cheesy, and indulgent while staying within your macros. You’ll get a satisfying dose of protein and fat to fuel your morning without a blood sugar crash.
Spicy Southwest Style
Add diced jalapeños, taco seasoning, or chipotle powder to the egg mixture for a spicy variation of these BLT egg muffins. Top with shredded pepper jack or Monterey Jack for extra heat. If you’re a fan of bold breakfast flavor, this one packs just the right kick.
Vegetarian BLT Bites
To make these BLT frittata cups vegetarian, replace the bacon with a plant-based alternative or sautéed mushrooms. Mushrooms provide a savory, umami flavor that mimics the depth bacon brings, making them a fantastic meat-free substitute. This tweak supports both plant-forward eating and heart health goals.
WebMD notes that mushrooms are naturally low in fat, provide key B vitamins, and contain antioxidants that may help reduce inflammation.
Mediterranean-Inspired Egg Muffins
Swap the bacon for crumbled feta and add kalamata olives, sun-dried tomatoes, and a pinch of oregano. These Mediterranean-style frittata cups capture the essence of a Greek omelet and are perfect for anyone craving a flavorful, high-protein breakfast idea with global flair.
Kid-Friendly BLT Muffins
Cut back on greens and add a sprinkle of mild cheddar to appeal to younger eaters. These make-ahead egg muffins are great in school lunchboxes or as an after-school snack.
How to Store and Reheat
Refrigerator
Store in an airtight container up to 4 days. Reheat in the microwave for 30–45 seconds.
Freezer
Wrap individually in parchment or foil and store in a zip-top freezer bag. Reheat from frozen at 350°F for 10–12 minutes.
Make It a Meal
Pair your BLT Frittata Cups with these reader-favorite recipes:
From the tag list:
Frequently Asked Questions
Can I use egg whites instead of whole eggs in frittata cups?
Yes, absolutely. If you’re watching fat or cholesterol intake, substitute 2 egg whites for every whole egg. You can also use a liquid egg white product for convenience. This modification keeps your BLT frittata muffins low in calories and high in protein—perfect for lean meal prep breakfasts.
How do I keep frittata cups from sticking to the pan?
For best results, coat your muffin tin generously with nonstick spray or use silicone muffin liners. Let the frittata cups cool for 3–5 minutes before removing to help them release cleanly. This small step makes a big difference in keeping your oven-baked egg muffins mess-free and easy to store.
Are BLT frittata cups healthy for weight loss?
Definitely. These low-calorie breakfast egg muffins are high in protein and low in refined carbs, making them an ideal option for weight management. According to Mayo Clinic, protein-based breakfasts can help reduce hunger and support fat loss when combined with a balanced diet.
Can I add more vegetables to these frittata cups?
Absolutely. Adding veggies like bell peppers, zucchini, mushrooms, or onions not only increases flavor and texture but also boosts the fiber and micronutrient content. Just be sure to sauté water-rich veggies first to avoid soggy egg cups. This makes your high-protein veggie egg muffins both tastier and more filling.
Can I make BLT frittata cups without dairy?
Yes! To make these dairy-free breakfast muffins, omit the cheese and use a non-dairy milk like unsweetened almond, oat, or soy. They’ll still turn out creamy and satisfying while being safe for anyone with lactose intolerance or a dairy allergy.
Are these egg muffins freezer-friendly?
Yes, they’re excellent for freezing. Once baked and cooled, wrap each frittata cup in parchment or foil and store them in a freezer-safe container. They hold up well for up to 3 months. These freezer meal prep egg muffins are a lifesaver for busy mornings.
What’s the best way to reheat frittata muffins?
From the fridge: microwave for 30–45 seconds.
From frozen: unwrap and reheat in a 350°F oven for 10–12 minutes or until heated through. This helps maintain the texture without making them rubbery.
What’s the nutritional profile of bacon in these frittata cups?
Bacon adds a great smoky flavor and boosts the protein content, but it also comes with sodium and saturated fat. You can opt for turkey bacon or center-cut bacon for a lighter choice. Nutritionix offers detailed breakdowns to help you pick the best fit for your goals.
How long do BLT frittata cups last in the fridge?
Store them in an airtight container in the refrigerator for up to 4 days. They make for a convenient make-ahead protein breakfast that you can grab and go on busy mornings.
Can I pack these for lunch?
Definitely! BLT frittata cups are just as tasty cold or room temperature. Pair them with a side salad or wrap them in a low-carb tortilla for an easy, high-protein lunchbox meal.
Are BLT frittata cups gluten-free?
Yes, as long as your bacon and cheese are certified gluten-free, these egg muffins without bread are naturally gluten-free and suitable for people with celiac or gluten sensitivities.
Final Thoughts
There’s something deeply satisfying about these little BLT Frittata Cups. Maybe it’s the crisp bacon, or the pop of juicy tomato, or the fact that I can make a whole week of breakfasts in under 30 minutes. Whatever it is, this recipe hits the sweet spot between flavor, nutrition, and ease. It’s a meal prep hero, a brunch table favorite, and a guilt-free way to enjoy your favorite sandwich flavors in a wholesome breakfast form.
From busy weekday mornings to lazy Sunday brunches, these egg muffin cups are the kind of recipe that makes you feel like you’ve got your life together. And really, isn’t that the kind of recipe we all need more of?
With all the benefits of a healthy breakfast—like steady energy, lean protein, and clean ingredients—there’s no reason not to make these part of your regular rotation. Whether you’re following a low-carb diet, meal prepping to save time, or just want to eat more nourishing foods, these BLT Frittata Cups check every box.
“All the BLT flavor you love, packed into portable, protein-rich egg cups.” – Sam
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Savory, satisfying, and meal-prep friendly—these low-carb breakfast bites are a must-have for busy mornings!
