I’m sure there’s some science behind this, but it seems like I can set the tone of my food for the whole day by making good choices at breakfast. If I eat well, I’m almost on autopilot. I just know that more good food has to follow it. But if I don’t, the entire day seems like a struggle with cravings. For this reason, if I only meal prep one thing during the week, it HAS to be breakfast. So, when I’m not eating Protein Cheesecake, I’m having some version of egg cups.
I love these because they’re SO customizable. I’m a fried egg lover, so I like them with bacon and runny yolks. Some people prefer ham and scrambled eggs. They work well with salsa and cheese. You can even add low-carb wraps as “crusts.” I’ve made dozens upon dozens of these over the last few years and always been pleased at how easy and delicious they are.
Today I’m sharing my favorite version: fried eggs with runny yolks and center cut bacon.
1 lb bacon
1 dozen eggs
(no lie…that’s it)
Preheat oven to 400. Line a baking sheet with foil. (Choose one that has a lip around the edges!!! Don’t use a straight-edged cookie sheet! Learned that lesson the hard way…twice) Lay out bacon in single layer. I sprinkle it with pepper at this point. Bake for 12 minutes or until done to your preference. Keep in mind that it’s going back into the oven again in a minute and will get crispier, so you may want it a little undercooked at this point.
When the bacon is finished, generously spray a muffin tin. You don’t need liners or anything. Just spray it really well. Put one slice of bacon in each cup. Crack an egg in the middle of the cup. Add salt and pepper. Bake at 400 for 10-12 minutes. If you want a runny yolk, you’ll want the middle to still be a little jiggly since you’ll likely be reheating these in the microwave and don’t want them to turn rubbery. If you’re using scrambled eggs or want a firm yolk, bake them a little longer.
That’s it! Once they’ve cooled, I throw them into a gallon zippered bag and grab 2-3 in the mornings. They come out to 96 cal, 7f, 0c, 9p each. You’re welcome to use my math in MFP under MacroTools Egg Cup.
Suggestions for customization:
Add a “crust”–Cut circles in an Olé Xtreme Wellness low carb tortilla. Lay out tortilla. Flip over a drinking glass and cut around the edge to make a circle. Line the greased muffin tin with these then add your ingredients.
Scramble–Add 1/2 C milk to your dozen eggs and whisk. Mix in anything you’d like. Salsa verde, cilantro and shredded cheese are my favorites. Feta, spinach, and diced ham are a great combo too.
How will you customize your first batch? Leave me a comment to let me know.
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