Samantha I don’t know about you, but when my mornings feel rushed or I need something savory that still feels special, I lean on my trusty BLT Quiche Cups. These individual breakfast bites bring together everything I love about a classic BLT—crispy bacon, juicy tomatoes, and fresh greens—wrapped in a fluffy, rich egg base. They’re easy to prep, packed with protein, and totally crave-worthy. Whether you’re on a low-carb breakfast meal prep mission or simply looking for a clean eating option that doesn’t sacrifice flavor, this recipe is for you.
What makes these stand out from your usual breakfast rotation is how versatile and portable they are. I can bake a tray on Sunday and enjoy a high-protein, gluten-free breakfast every day of the week without repeating the same boring plate. And because they’re made in muffin tins, they’re the perfect grab-and-go option for school mornings, brunch spreads, or post-gym refueling.
In fact, this is one of the most requested recipes in my household—and for good reason. You get the comfort of a quiche with the bold flavors of a BLT in a format that fits your lifestyle. Need it dairy-free or keto-friendly? I’ve got tips for that too.
Plus, did I mention they freeze like a dream? Yep—meal prep just got a lot more exciting.
BLT Quiche Cups – Savory, Protein-Packed Breakfast Bites You Can Prep Ahead
Ingredients
- 6 large eggs
- 6 slices cooked bacon chopped
- ½ cup cherry tomatoes diced
- ½ cup fresh spinach or chopped romaine
- ¼ cup milk or dairy-free alternative
- Salt and pepper to taste
- Optional: 1/2 cup shredded cheddar or feta
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a 12-cup muffin tin or use silicone liners.
- Cook the bacon until crispy, then chop into bite-sized pieces.
- Whisk the eggs with milk, salt, and pepper in a mixing bowl.
- Divide the bacon, tomatoes, and greens evenly among the muffin cups.
- Pour egg mixture into each cup, filling about 3/4 full.
- Top with cheese if using.
- Bake for 20–25 minutes until puffed and golden. Let cool 5 minutes before serving.
Notes
Secret Tips for the Best BLT Quiche Cups
1. Use partially cooked bacon for perfect texture: Instead of fully crisping your bacon, cook it until just beginning to brown. It will finish cooking in the oven and stay tender without becoming too chewy or brittle. 2. Drain your tomatoes well: Cherry or grape tomatoes add sweetness, but their moisture can make the egg cups soggy. After dicing, place them on a paper towel to draw out excess liquid before mixing into the batter. 3. Whisk your eggs with a splash of milk or cream: This adds creaminess and makes the egg base more luxurious. Use about ¼ cup of milk for every 6 eggs. 4. Season generously—but smartly: A pinch of salt, black pepper, and garlic powder goes a long way. You can also add a dash of smoked paprika or dried herbs like oregano to boost flavor. 5. Let them rest before removing from the pan: After baking, allow the BLT Quiche Cups to cool for 5–10 minutes in the muffin tin. This makes them easier to remove and helps the eggs firm up for perfect shape. 6. Use a silicone muffin pan for easy release: If you want to skip the cooking spray and avoid stuck-on egg edges, a silicone pan is your best friend—especially for batch cooking. 7. Double the batch and freeze half: These freeze beautifully and can be microwaved or reheated in a toaster oven for a fast weekday breakfast or post-workout snack.Recipe Overview
| Category | Breakfast, Meal Prep, High-Protein |
|---|---|
| Cuisine | American |
| Prep Time | 15 minutes |
| Cook Time | 20-25 minutes |
| Total Time | 40 minutes |
| Servings | 12 mini quiche cups |
| Keyword Focus | BLT Quiche Cups, mini quiche, protein breakfast |
Nutritional Snapshot (Per Quiche Cup)
| Calories | 110 kcal |
| Protein | 7g |
| Fat | 8g |
| Carbs | 2g |
| Fiber | 0.5g |
| Sugar | 1g |
For detailed egg nutrition information, check the USDA FoodData Central.
Budget Breakdown (Estimated Total Cost: $7.50 / $0.63 per serving)
- 6 large eggs: $1.20
- Bacon (6 slices): $2.25
- Cherry tomatoes: $1.50
- Spinach: $1.00
- Cheese (optional): $1.00
- Seasoning & oil: $0.55
Behind the Recipe
The inspiration behind these BLT quiche cups came from a weekend brunch I hosted last spring. I wanted to serve something more exciting than scrambled eggs but still approachable enough for picky eaters and dietary restrictions. So I pulled flavors from one of the most iconic sandwiches—the BLT—and built them into a crustless, muffin-sized quiche. The result? A recipe that delivers savory breakfast bites with just the right balance of crispy, creamy, and fresh.
The first time I tested these, I used cherry tomatoes and baby spinach for their moisture balance and mild flavor. Then came the real game changer: crispy thick-cut bacon. That smoky crunch really brought everything together. I’ve since tested variations using plant-based bacon, goat cheese, and even arugula for a peppery twist.
Not only are these a meal prep breakfast solution, they’re also a win for clean eaters and anyone trying to add more whole foods into their morning routine. Eggs are a complete protein and packed with nutrients like choline and B vitamins—according to Healthline, they’re one of the healthiest foods on the planet.
And because these are made without a crust, they’re naturally lower in carbs and gluten-free. Perfect for those on a low-carb or keto-friendly breakfast plan.
If you’re someone who enjoys variety, you’ll love how easy it is to mix and match ingredients based on your mood or what’s in your fridge. From freezer-friendly meal prep to elegant brunch trays, these BLT egg muffin cups adapt to your needs.
Why You’ll Love These BLT Quiche Cups
A Balanced, High-Protein Breakfast
These BLT Quiche Cups are a total game changer when it comes to easy, nutritious breakfasts. Each muffin delivers around 7 grams of protein while keeping carbs low, making them ideal for a clean eating routine or a low-carb breakfast meal prep plan. Whether you’re following a keto-friendly breakfast strategy or just need something to sustain you through a hectic morning, these little guys keep you full without slowing you down. Eggs are naturally rich in protein, choline, and B vitamins—according to Cleveland Clinic, they’re a great way to support energy and brain health first thing in the morning.
Freezer-Friendly, Portable, and Kid-Approved
One of my favorite things about these mini quiche cups is their versatility. I can bake a batch on Sunday, pop them in the freezer, and just reheat as needed. They’re super portable, so they fit right into busy mornings, lunch boxes, or after-school snacks. And yes—they’re totally kid-approved. Even picky eaters can get behind the cheesy bacon-and-egg goodness baked into every bite. These portable breakfast ideas are perfect for anyone juggling work, family, and a real food lifestyle.
Savory, Satisfying Flavor
From the crispy bacon to the fresh burst of cherry tomatoes and the delicate touch of chopped spinach, every bite delivers the essence of a classic BLT—but without the bread. These low-carb egg muffins pack flavor without being heavy, and they reheat beautifully. Want to dial up the flavor even more? Try adding roasted garlic, chopped green onions, or a sprinkle of smoked paprika.
Easy to Customize
Customization is where BLT Quiche Cups truly shine. Whether you’re avoiding dairy, reducing sodium, or just playing with flavor, this recipe adapts. Add shredded cheese for richness, use turkey bacon for a leaner take, or stir in chopped herbs like basil or parsley. Looking for a vegetarian quiche cup? Swap the bacon for sautéed mushrooms or smoky tempeh. These cups work with whatever’s in your fridge—and they never get boring.
Perfect For
Busy Weekday Mornings
When time is short and hunger is real, BLT Quiche Cups come to the rescue. Just grab one (or two), pop them in the microwave, and you’re out the door in minutes. They’re less messy than a breakfast burrito and way more satisfying than plain toast or cereal. If you’re constantly on the go but still want a clean eating meal prep breakfast that actually keeps you full, this is your answer. They’re the ultimate solution for busy weekday mornings without compromising nutrition or flavor.
Weekend Brunch
Hosting a lazy weekend brunch or just want to treat yourself? These mini quiche cups fit right in on any brunch spread. Serve them alongside avocado halves, fresh fruit, or a slice of toasted sourdough and you’ve got a high-protein breakfast that looks as good as it tastes. Their colorful presentation and savory profile make them crowd-pleasers—plus, they pair beautifully with coffee or a mimosa.
Post-Workout Fuel
Whether you’ve hit the gym, crushed a spin class, or gone for a long walk, your body needs a quick hit of protein to rebuild and recover. Eggs are a complete protein and also provide nutrients like vitamin B12, selenium, and choline, which are essential for muscle repair and brain health. According to WebMD, eggs are one of the most efficient post-workout foods for muscle recovery. Combine that with bacon and veggies, and these BLT Quiche Cups are a protein-packed reward you’ll actually look forward to.
Meal Prep Success
These meal prep egg muffins are a staple in my Sunday routine. Bake a batch, let them cool, then refrigerate or freeze in a sealed container. You’ll thank yourself during the week when you have a keto-friendly breakfast ready in seconds. They’re also perfect for anyone following a low-carb lifestyle who doesn’t want to cook every morning. Whether you’re planning school lunches, prepping for workdays, or fueling your family on busy mornings, BLT Quiche Cups are a make-ahead hero.
Ingredients You’ll Need
- 6 large eggs
- 6 slices cooked bacon, chopped
- 1/2 cup cherry tomatoes, diced
- 1/2 cup fresh spinach or chopped romaine
- 1/4 cup milk (or dairy-free alternative)
- Salt and pepper to taste
- Optional: 1/2 cup shredded cheddar or feta
Ingredient Highlights
Eggs
A complete protein packed with vitamins and healthy fats.
Bacon
Choose nitrate-free or turkey bacon for a lighter option.
Tomatoes
Ripe cherry or grape tomatoes add brightness and umami.
Leafy Greens
Spinach, romaine, or kale provide fiber and color.
Cheese (Optional)
Cheddar adds richness; feta adds a salty tang.
How to Make BLT Quiche Cups
- Preheat oven to 375°F (190°C). Lightly grease a 12-cup muffin tin or use silicone liners.
- Cook the bacon until crispy, then chop into bite-sized pieces.
- Whisk the eggs with milk, salt, and pepper in a mixing bowl.
- Divide the bacon, tomatoes, and greens evenly among the muffin cups.
- Pour egg mixture into each cup, filling about 3/4 full.
- Top with cheese if using.
- Bake for 20–25 minutes until puffed and golden. Let cool 5 minutes before serving.
Pro Tips for Success
- Use a silicone muffin tray or liners to prevent sticking.
- Chop greens finely so they blend into the egg without overpowering.
- Let the quiche cups cool before freezing to avoid sogginess.
- Reheat in a toaster oven to bring back that fresh-baked texture.
Easy Variations
With Cheese
Want to take your BLT Quiche Cups up a notch in flavor and texture? Add a sprinkle of shredded cheddar, creamy goat cheese, or a slice of Swiss. Not only do these cheeses bring richness and depth, but they also boost the protein content. According to The Nutrition Source, cheese is a good source of calcium and healthy fats when eaten in moderation. Just be mindful of portions if you’re watching sodium or following a strict low-fat diet.
Vegetarian Option
It’s easy to make these low-carb egg muffins vegetarian without losing flavor. Swap the bacon for sautéed mushrooms, sun-dried tomatoes, or smoked tempeh to maintain that savory bite while staying plant-based. This twist is perfect for those who want the essence of a BLT without the meat—great for clean eating breakfast options that still deliver on taste and satisfaction.
Dairy-Free
Need a dairy-free breakfast meal prep idea? No problem. Use unsweetened almond milk or oat milk in place of dairy and simply skip the cheese. These adjustments keep your BLT Quiche Cups creamy and moist without any dairy, making them friendly for lactose-intolerant or dairy-free lifestyles. You’ll still enjoy a hearty, satisfying breakfast without compromise.
Egg Whites Only
If you’re looking to lower fat or cholesterol without sacrificing protein, go for an egg white quiche muffin version. Replace the 6 whole eggs with 10–12 egg whites. This lighter spin still delivers high-quality protein, making it a smart choice for post-workout recovery or calorie-conscious mornings. It’s a high-protein meal prep option that fits into any macro-friendly plan.
Gluten-Free and Low-Carb
The beauty of BLT Quiche Cups is that they’re naturally gluten-free and low-carb as written. No bread, no flour—just eggs, bacon, veggies, and flavor. They’re an easy win for those following a keto-friendly breakfast routine or trying to reduce gluten for health reasons. You don’t need to modify much to keep these quiche cups on the clean and simple side of delicious.
Storage & Reheat Tips
- Refrigerate: Store in airtight containers for up to 5 days.
- Freeze: Wrap individually and store up to 2 months.
- Reheat: Microwave for 30–45 seconds or bake at 350°F for 6–8 minutes.
Make It a Meal
Pair your BLT Quiche Cups with these reader favorites:
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Frequently Asked Questions
Can you freeze BLT Quiche Cups?
Yes! Once your BLT Quiche Cups have fully cooled, wrap each one individually in parchment or plastic wrap and store in a freezer-safe bag or airtight container. They’re perfect for healthy freezer breakfast meal prep. To reheat, microwave for 45 seconds or warm in the oven at 350°F until heated through.
How long do BLT Quiche Cups last in the fridge?
Stored properly in an airtight container, these high-protein quiche cups last up to 5 days. They’re an excellent choice for make-ahead breakfast meal prep—just grab, heat, and eat all week long.
Are BLT Quiche Cups healthy?
Absolutely. With a balance of lean protein, vegetables, and healthy fats, they’re a clean, satisfying option for anyone focused on a low-carb breakfast. According to the Cleveland Clinic, eggs are rich in vitamins like B12 and choline, which support brain and muscle health.
Can I use egg whites instead of whole eggs?
Yes! Replace 6 whole eggs with 10–12 egg whites to lower cholesterol and saturated fat content. It’s a great variation if you’re aiming for a low-fat, high-protein breakfast.
What’s the best container for storing them?
Use BPA-free plastic containers or glass meal prep dishes with secure lids to keep your BLT egg cups fresh. If freezing, make sure containers are freezer-safe and moisture-tight to prevent freezer burn.
Do BLT Quiche Cups work for keto?
Definitely. These cups are naturally keto-friendly—each one has just about 2 grams of carbs, with plenty of protein and fat to support ketosis. Just be sure to check your bacon and cheese labels for added sugars or fillers.
What greens work best in BLT Quiche Cups?
Spinach is a top pick because it cooks down easily and blends seamlessly into eggs. Arugula offers a peppery bite, while chopped romaine adds a bit more crunch. For a nutrient boost, you can even mix in kale or finely shredded zucchini—great ways to sneak in extra vegetables for breakfast.
Can I add cheese or other toppings?
Yes! Cheddar, feta, or goat cheese all work wonderfully and bring extra richness. Chopped bell peppers, scallions, or even sun-dried tomatoes add vibrant flavor. If you’re following a vegetarian breakfast meal prep plan, use plant-based bacon or tempeh.
Are BLT Quiche Cups good for kids?
They sure are! These mini breakfast quiches are bite-sized, mess-free, and pack in the flavor. Even picky eaters tend to love the combo of bacon and egg, and it’s a smart way to sneak in veggies like spinach. According to EatRight.org, kids benefit from fiber- and vitamin-rich vegetables in every meal.
Final Thoughts
If you’re looking for a breakfast that checks all the boxes—high protein, meal prep-friendly, low in carbs, and bursting with flavor—these BLT Quiche Cups are your new go-to. They’re made with real, nutrient-dense ingredients that support your goals whether you’re trying to eat cleaner, fuel your workouts, or keep your mornings stress-free.
They’re also incredibly family-friendly, making them a staple for busy households. Pair them with a smoothie, serve them with avocado slices, or add a simple fruit salad for a complete, balanced breakfast.
And don’t forget—the key to the perfect texture is a balance of moisture-rich tomatoes, crisp bacon, and just the right amount of chopped greens. For extra nutrition, WebMD recommends adding vegetables like spinach or kale to your daily meals. These muffins are a great vehicle for that.
So next time you need a fast, satisfying, and nourishing way to start your day, reach for these BLT-inspired mini quiche bites. They’ll make your mornings brighter, your brunch table more exciting, and your freezer way more useful.
Let me know how you customize yours—I’d love to hear your twists!
“Smoky bacon, juicy tomatoes, and fluffy eggs baked into handheld perfection—these BLT Quiche Cups are your new breakfast obsession.” – Sam
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A low-carb, high-protein breakfast packed with savory BLT flavor—perfect for make-ahead mornings and on-the-go fueling.
