Why You’ll Love These Light BLT Baked Egg Cups
If you’re tired of boring breakfasts, these Light BLT Baked Egg Cups are the perfect solution! Packed with crispy bacon, fresh arugula, juicy cherry tomatoes, and sharp cheddar, these egg cups deliver a burst of flavor in every bite. Plus, they’re high in protein, low in calories, and ideal for meal prep.
Whether you need a quick on-the-go breakfast or a healthy brunch option, this recipe is a game-changer. Let’s dive into how to make them!
Ingredients You’ll Need
Here’s what you’ll need for 12 delicious egg cups:
- 4 slices center-cut bacon (leaner but still flavorful)
- 1 medium red onion (adds sweetness)
- 6 eggs + 1 cup liquid egg whites (for extra protein)
- ¼ cup plain non-fat Greek yogurt (makes them creamy)
- ½ tsp paprika & garlic powder (for a smoky kick)
- 2 oz reduced-fat cheddar cheese (sharp flavor, fewer calories)
- 1 cup cherry tomatoes & arugula (fresh, crisp texture)
Pro Tip: Swap arugula for spinach if preferred!
Step-by-Step Instructions
1. Cook the Bacon & Onions
- Preheat oven to 350°F.
- Chop bacon and onion, then cook in a pan over medium-high heat for 10-15 mins until crispy and caramelized.
2. Mix the Egg Base
- Whisk together eggs, egg whites, yogurt, spices, and cheese until smooth.
- Fold in tomatoes, scallions, arugula, and cooked bacon mixture (including bacon grease for extra flavor!).
3. Bake to Perfection
- Spray a muffin tin with non-stick spray, pour ⅓ cup batter into each cup.
- Bake for 20-25 mins until eggs are set.
4. Serve & Store
- Enjoy warm or meal prep for the week!
- Store in the fridge for 4-6 days or freeze for longer shelf life.
Nutrition & Weight Watchers Info
- Calories: 70 per muffin
- Protein: 8g | Carbs: 2g | Fat: 3g
- Weight Watchers: 1 point per muffin
5 FAQs About Light BLT Baked Egg Cups
1. Can I use all whole eggs instead of egg whites?
Yes! Replace 1 cup egg whites with 4 whole eggs for a richer texture.
2. How long do these egg cups last in the fridge?
They stay fresh for 4-6 days when stored in an airtight container.
3. Can I freeze these egg muffins?
Absolutely! Freeze for up to 3 months and reheat in the microwave or air fryer.
4. What’s the best substitute for arugula?
Spinach works great if you’re not a fan of arugula’s peppery taste.
5. Can I make this as a frittata instead?
Yes! Bake in a single dish and slice into portions for an easy alternative.
Leave a Reply