spinach bacon egg cups

With thousands of things going on in the morning you often don’t have time to make a nutritious breakfast that sets you up for the rest of the day. This month’s recipe is a healthy, easy to make, grab and go breakfast that’s packed with goodness.


  • 10 slices good-quality bacon (leave bacon out if vegetarian or vegan)
  • ½ tablespoon olive oil
  • 220 grams mushrooms, sliced
  • 3 cups spinach
  • 6 large eggs
  • ¼ cup unsweetened almond milk (any milk will work)
  • Ground salt and pepper to taste
  • 1/3 feta or goat cheese crumbles (or any cheese you like)


Step One: Preheat oven to 400 degrees. Add bacon slices to muffin pan, wrapping them in a circle around the edges of the tin. Bake for 15 minutes.

Step Two: While the bacon is cooking saute your veggies. In a large skillet, add in olive oil, garlic and mushrooms, saute for 5 minutes or until mushrooms cook down and begin to turn a slight golden brown. Once that happens, add in spinach and cook for another 2 minutes or until spinach wilts. Set aside.

Step Three: In a large bowl, whisk together eggs and almond milk. Season with salt and pepper. Set aside.

Step Four: When bacon is done cooking, remove from oven and rearrange the slices. Most likely they will have shrunk up during baking, simply pull the slices back with a fork towards the edges so that’s there’s enough room to add in the veggies and egg mixture.

Step Five: Evenly distribute veggies between each muffin cup, then pour egg mixture in each cup filling a little more than halfway or so that there is even distribution. Sprinkle with cheese.

Step Six: Bake for 15 minutes. Once done, cool for two minutes, then run the edge of a knife around each egg cup and remove from pan. Serve with a side of avocado slices.

Makes 10 egg cups. 1 serving = 2 egg cups.

Recipe Notes

  • Feel free to leave out the cheese if you want to make these dairy free
  • For a new flavour: try adding in 1/2 cup diced grape tomatoes + 1/3 cup shredded mozzarella + 1/4 cup basil ribbons
  • A evening version: 1/2 cup finely chopped sauteed broccoli + 1/2 cup cheddar cheese
  • Any cheese or veggies should work well in these egg cups, just make sure they don’t have a lot of moisture otherwise the egg cups might get soggy (example: zucchini or really juicy tomatoes)


  • Servings: 5 servings
  • Serving size: 2 bacon egg cups
  • Calories: 209kcal
  • Fat: 15.5g
  • Saturated fat: 5.7g
  • Carbohydrates: 2.7g
  • Fiber: 0.9g
  • Sugar: 1g
  • Protein: 16.3g

For more information and healthy recipes from our dietitians, contact us here or book an online appointment

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