Breakfast & lunch
Grab-and-Go Bacon Egg Muffins
Bake a batch, keep two days' worth in the fridge and freeze the rest.
Makes 6Prep 10 minCook 20 min
1gcarbs
each
each
About 1g of carbs each. Per muffin. How we worked it out
You'll need
Method
- Turn the oven on to 180°C (160°C fan, gas 4). Rub butter or oil around 6 holes of a muffin tin. A silicone tray is even easier.
- Fry or grill the bacon until crispy, then chop it small.
- Crack the eggs into a jug, season, and whisk with a fork.
- Share the bacon, spinach and cheese between the 6 holes.
- Pour in the egg, filling each hole about three quarters full.
- Bake for 18 to 20 minutes until puffed up and firm in the middle, with no runny egg.
- Leave for 5 minutes, then run a knife round the edge to lift them out.
Tip
Eat them warm, or cold straight from the fridge.
Swaps
Use ham, cooked sausage, peppers or mushrooms. Whatever's in the fridge.
Storing it
Cool, then fridge for up to 2 days. Freeze the rest for up to 1 month. Reheat from frozen in the microwave until steaming hot.
Air fryer
Use silicone muffin cases in the basket and cook at 160°C for 10 to 12 minutes, until set in the middle with no runny egg.
Air fryers vary, so check early the first time.
How we worked out 1g of carbs
| Ingredient | Weight | Per 100g | Carbs |
|---|---|---|---|
| Eggs UK government food tables (trace) | 300g | 0g | 0.0g |
| Cheddar UK government food tables | 50g | 0.1g | 0.1g |
| Spinach UK government food tables | 20g | 1.6g | 0.3g |
| Total | 0.4g | ||
| ÷ 6 made, rounded up | 1g | ||
Meat, fish, oil, salt, pepper and water have no carbs, so they're left out. How we count carbs.