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Close-up front view of high-protein BLT egg muffins featuring crispy bacon, spinach, tomatoes, and perfectly runny yolks in a golden muffin base.

BLT Egg Muffins – High-Protein, Low-Carb Breakfast Bites You Can Meal Prep

Samantha
These BLT egg muffins are a savory, low-carb twist on your favorite sandwich—made with crispy bacon, fresh spinach, cherry tomatoes, and fluffy eggs. Perfect for breakfast meal prep, keto-friendly diets, or protein-packed on-the-go mornings.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Brunch, Meal Prep
Cuisine American-Inspired
Servings 12 egg muffins
Calories 90 kcal

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 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.

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.
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