BLT Frittata Cups – High-Protein, Low-Carb Breakfast You Can Meal Prep
These BLT Frittata Cups are a delicious twist on the classic sandwich—featuring smoky bacon, sweet cherry tomatoes, fresh greens, and fluffy eggs baked into golden muffin-sized bites. They're perfect for meal prep, brunch spreads, or a quick grab-and-go breakfast you can feel good about.
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.