Simplify your morning with these high-protein Canadian bacon egg cups! They are the perfect recipe to meal prep in a 12-cup muffin pan and are super customizable. I’m sharing two flavors today – Denver Omelet & Greek Feta, but you can flavor your low carb egg breakfast cups any way you’d like!

Healthy Protein Packed Canadian Bacon Egg Cups Recipe

This egg muffin cup is extra cute and super easy to make. Plus it’s packed with protein and vegetables – my favorite breakfast combo!

I’ve shared tons of ways to enjoy eggs and/or egg whites + veggies at breakfast time. Here are a few favs – smoked salmon egg bake, spinach feta egg white bake, and broccoli cheddar egg muffins.

These egg cups are great because they reheat wonderfully in the oven or microwave. Plus, they’re packed with so much nourishment. We love eggs because they’re an easy protein source and with the added slice of Canadian bacon, you bump that protein up even more.

Healthy Protein Packed Canadian Bacon Egg Cups Recipe

Why you’ll love this easy recipe

Meal prep friendly – These are fantastic to add to your meal prep day. They are quick to get into the oven and then keep well all week long.

High protein/low carb – Each egg cup gives you 13 grams of protein and 1 net carbs. I love to enjoy 2 to 3 and other breakfast favorites for a fueling and energizing breakfast!

Affordable – Eggs are an extremely affordable protein source. You can mix and match the vegetables and cheese you’d like to use with whatever you have, making this a low-cost meal.

What you need for high-protein egg cups

Scroll down to view the recipe card below for the full ingredients list, nutrition facts, and step-by-step instructions.

Canadian bacon
large eggs
cheese
diced vegetables
sea salt
black pepper

How to make Canadian bacon cups

Step 1: Heat oven to 400 degrees F. Coat a 12-hole muffin tin lightly with oil.

Step 2: Add the slices of Canadian bacon to each muffin cave along with 1 tablespoon of cheese and 1 tablespoon of vegetables. I used cheddar, bell pepper, and onion for my Denver omelet flavor, and feta, bell pepper, spinach, and green onions for my Greek feta flavor.

Step 3: Bake for 15-18 minutes until the egg white is set and the yolk is cooked to your desired doneness. Let cool slightly, and then remove and enjoy!

Watch me make this healthy breakfast in my Monday meal prep

The full video can be watched below or on my YouTube channel!

Serving suggestion

I love serving these wholesome egg cups with fruit for a quick and easy breakfast, but they’re a great addition to a large breakfast spread! Try them with any of these other great recipes:

How to store

Before adding to an airtight container (these Pyrex storage containers are my favorite for meal prep!), cool the egg cups to room temperature. If you’re stacking them, add a piece of parchment paper between the layers.

You can reheat them in a warm oven or a microwave.

Substitutions, optional variations & dietary adjustments

Below you’ll find a list of substitutions that will work well in this ham egg cup recipe.

If you try something different out, please leave a comment below letting us all know how it turned out!

Canadian bacon – You can swap in regular ham for Canadian bacon. I wouldn’t suggest bacon slices as they won’t cook up properly in the oven.

Eggs – You can absolutely make this with egg whites in place of whole eggs!

Cheese – Try different cheeses and combinations here – parmesan cheese, white cheddar cheese, or gruyere cheese are all great options. If you’d like to keep this recipe dairy-free opt for a dairy-free cheese!

Vegetables – Just like with the cheese substitute in whatever vegetables you have on hand! Opt for vegetables that you would cook (no lettuce), and dice all the vegetables small.

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