Portable and healthy, these Canadian bacon egg cups are the solution to busy weekday breakfasts! Ignore the drive-through and make these instead.
Healthy Canadian Bacon Egg Cups
If you think the only way to take a breakfast-to-go is to stuff a biscuit or toast with some eggs and bacon, then I am thrilled to share this recipe with you. It’s naturally gluten-free because it doesn’t have any kind of bread or crust.
In fact, it’s easier to take these little egg cups with you out the door than it is to take a breakfast sandwich or sausage biscuit!
You can make a huge batch of them ahead of time and then you’ll have breakfast ready for you all week. If you really don’t have time to cook a healthy breakfast, freeze them, and then you just have to microwave them and they are ready in mere minutes.
The best thing about Canadian bacon is that it is leaner than regular bacon. One ounce of Canadian bacon has only 1 gram of fat (regular bacon has around 10 grams of fat per ounce).
Plus, it’s higher in protein too! There are 12 grams of protein per serving in Canadian bacon, but only 3 grams of protein in regular bacon.
Have fun with this recipe! Customize it, change it up, and enjoy this healthy and portable breakfast idea.
There are fewer than 10 ingredients in these healthy breakfast cups. I used all whole, fresh ingredients that are good for your body and your gut.
Here’s a bit more information about what I used:
- Onion: Either white or yellow onion are mild enough to enhance the cups without overpowering them. You’ll dice up 1/2 an onion.
- Green Pepper: Any color of bell pepper will taste delicious in these breakfast cups. Chop up 1/2 a bell pepper.
- Eggs: You’ll use a combination of whole eggs and egg whites to minimize how much fat you consume. You’ll need 4 whole eggs and 2 cups of egg whites.
- Salt and Pepper: Use a pinch of both salt and pepper, or 1/2 a teaspoon of each, to enhance the flavors in these cups.
- Canadian Bacon: This is the base of the breakfast cups. You will use 20 slices of Canadian bacon.
- Cheese: Use your favorite type of cheese. I used 1/3 a cup of shredded cheddar cheese.
Kitchen Tools Required
You probably already have all the kitchen tools that you need. Gather the following items before you begin:
- Muffin Tin
- Saute Pan
- Mixing Bowls
- Measuring Cup
For measuring, you will need the following sized cups and spoons: 1 cup, 1/3 cup, and 1/2 teaspoon.
How To Make Canadian Bacon Egg Cups
Now that you have all the ingredients and kitchen tools ready, it’s time to start baking this easy breakfast!
Start out by preheating the oven to 350F and grease the muffin tin.
Spray a saute pan with nonstick spray. Once it is hot, add onions and peppers and cook for 4-5 minutes or until they are soft. Add the minced garlic and cook it for an additional minute. Turn off the heat and set it aside.
Now you are ready to make the egg mixture. In a large bowl, whisk together the eggs and egg whites. Add in salt and pepper.
In a muffin tin, add two slices of Canadian bacon to each cup, halfway up the side for each one.
Using a measuring cup or glass, pour the egg mixture evenly into each cup until it is full (about 1/4 cup).
Add 2 tablespoons of peppers and onions into each egg cup. Then sprinkle each cup evenly with cheese.
Bake for 30 minutes. Let it cool before serving.
Below are some common homemade Canadian bacon egg cup questions. Don’t see the answer you’re looking for? Leave a comment at the bottom of this post!
Can you eat Canadian bacon raw?
Yes, you can eat Canadian bacon without cooking it first. It is cured and smoked, so it is safe to eat. I will tell you that I much prefer the flavor of Canadian bacon after I cook it.
Why do they call it Canadian bacon?
They call it Canadian bacon because it really did originate in Canada. It’s also called back bacon or rashers. It comes from the pork loin of the pig. American-style bacon comes from the pork belly, which has a higher concentration of saturated fat.
How do I make these breakfast cups taste spicier?
If you want these breakfast cups to taste spicier, add a dash of Tabasco sauce or sriracha on top of them before you bake them. You could also sprinkle some red pepper flakes in the egg mixture.
How long does Canadian bacon last in the refrigerator?
Cooked Canadian bacon will last 3-4 days in the refrigerator or 4-8 weeks in the freezer. Keep it in a sealed container and it will last longer.
Store leftover egg cups in an airtight container, like a resealable pyrex dish, in the refrigerator. It will last about four days – if you don’t eat it all first!
After the egg cups are completely frozen, wrap them up individually in plastic wrap and put them in a resealable freezer-safe food storage bag. They will stay fresh in the freezer for up to 6 months.
To reheat them, just grab one, unwrap it, and place it on a microwave-safe plate. Heat it in the microwave for about 45 seconds. If it isn’t warm enough, heat it for another 45 seconds.
Each microwave is different, so do what works for yours.
If you liked this recipe, you’ll want to try these!
Here are some more of my favorite breakfast recipes to make. Enjoy!
- No-Bake Peanut Butter Oatmeal Cookies
- Green Protein Smoothie
- Blueberry Overnight Oats
- Cottage Cheese Blueberry Pancakes
- High Protein Veggie Frittata
Recipe by Erin Morrissey and Photography by Moriah Sawtelle
- 1/2 yellow onion, diced
- 1/2 green pepper, diced
- 2 cloves garlic, minced
- 4 eggs
- 2 cups egg whites
- 1/2 tsp salt
- 1/2 tsp pepper
- 20 slices canadian bacon
- 1/3 cup shredded cheddar cheese
- Preheat oven to 350F and grease a muffin tin.
- In a saute pan, spray with non stick spray. Once hot, add onions and peppers and cook for 4-5 minutes or until soft. Add minced garlic for an additional minute. Turn off heat and set aside.
- In a large bowl, whisk together eggs and egg whites. Add in salt and pepper.
- In muffin tin, add two slices of canadian bacon to each cup, halfway up the side for each.
- Using a measuring cup or glass, pour egg picture evenly into each cup until full (about 1/4 cup).
- Add 2 tablespoons of peppers and onions into each egg cup. Then sprinkle each cup evenly with cheese.
- Bake for 30 minutes. Let cool before serving.
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