BLT Quiche Cups – Savory, Protein-Packed Breakfast Bites You Can Prep Ahead
Samantha
These BLT Quiche Cups are everything you love about a classic BLT—bacon, lettuce, and tomato—baked into protein-rich, low-carb egg muffins. They’re perfect for clean eating, keto breakfast meal prep, or a wholesome grab-and-go snack you can make ahead and freeze. Super customizable and packed with savory flavor.
Prep Time 15 minutes mins
Cook Time 25 minutes mins
Total Time 40 minutes mins
Course Breakfast, High-Protein, Meal Prep
Cuisine American
Servings 12 mini quiche cups
Calories 110 kcal
- 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
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.
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.Keyword bacon lettuce tomato quiche cups, blt egg bites, blt quiche cups, gluten free blt egg muffins, healthy blt breakfast idea, high protein egg cups, keto blt quiche muffins, low carb blt recipe, make ahead blt breakfast, make ahead blt breakfast recipe, mini blt quiche
