Why you’ll love this recipe
- Light & high in protein: One muffin contains just 80 calories and 8 grams of protein.
- Low in carbs: With only 1 gram of carbs per muffin, they’re great for a low-carb diet too.
- Keeps you full: These muffins are super satisfying: perfect for fighting off those sudden snack cravings.
- Taste like Quiche Lorraine: All the flavors of this classic quiche, but lighter and healthier!
The ingredients for the bacon egg muffins
- Cottage cheese is low FODMAP up to 40 g per serving. This recipe uses 100 g total, so a serving of up to 4 muffins is considered low FODMAP. You can also use lactose-free cottage cheese if that is available.
- Cheddar is a hard cheese and is naturally low in lactose. Combined with lactose-free cottage cheese, this recipe is low in lactose.
- Turkey bacon is a leaner option than regular bacon and contains about half the calories. Do you prefer regular bacon? You can easily swap for regular bacon.
Serving- and variation suggestions
These breakfast bacon egg muffins are super versatile. In the original recipe, I used turkey bacon and cheddar, but you can mix and match with your favorite ingredients:
- Try a vegetarian version with green onion, cherry tomatoes, and cheddar.
- Add other low FODMAP veggies like bell pepper or spinach
- Switch up the cheese: think feta, goat cheese or parmesan
- Try smoked salmon with spinach for fish instead of meat
Serving ideas:
Because the bacon egg muffins are high in protein, they fill you up well. This makes them great for lunch with a green salad or soup (like my carrot zucchini soup) on the side or as a snack between meals.
Also perfect for a festive brunch like Easter or a cozy Sunday breakfast.
How to make the Bacon Egg Muffins
Step 1. Lightly grease your muffin tin with cooking spray or a bit of olive oil. Divide the turkey bacon pieces and sliced green onion between 9 muffin cups.
Step 2. Add all remaining ingredients to a bowl and whisk together until mostly smooth.
Step 3. Fill the muffin cups about ¾ full with the egg mixture.
Tip: Use a metal muffin tin or a sturdy silicone mold. A flimsy silicone mold makes it tricky to transfer the tin to the oven without spilling the egg mixture.
Step 4. Bake the egg muffins in a preheated oven at 180°C (350°F) for 20 minutes, or until set and lightly golden.
Storage
You can store the egg muffins in an airtight container in the fridge for 3 to 4 days. Make sure to let them cool completely at room temperature before refrigerating.
Freezing instructions:
Let the muffins cool completely, then place them in the fridge for a few hours to help reduce moisture. After that, freeze them in an airtight container or freezer-safe bag.
Breakfast bacon egg muffins
- Total Time: 30 mins
- Yield: 10 1x
- Diet: Gluten Free
Description
Delicious breakfast bacon egg muffins with cheese. Only 80 calories and 8 grams of protein per muffin. Gluten-free, low FODMAP, and low in lactose.
Ingredients
- 75 g (½ cup) turkey bacon pieces
- 4 green onions (green parts only)
- 5 eggs
- 100 g (½ cup) lactose-free cottage cheese or Greek yogurt
- 4 tbsp (¼ cup) lactose-free milk
- 50 g (½ cup) shredded cheddar cheese
- Salt and pepper, to taste
Instructions
- Preheat the oven to 180°C (350°F) and grease a muffin tin with cooking spray.
- Slice the green onions into thin rings. Divide the green onion rings and turkey bacon pieces over 9 muffin cups.
- Add all the remaining ingredients to a bowl and whisk until mostly smooth.
- Pour the egg mixture into the muffin cups, filling each about ¾ full.
- Bake the egg muffins for 20 minutes, until set and lightly golden.
Notes
Baking tin: Use a metal muffin tin or a sturdy silicone muffin mold. A flimsy silicone mold won’t work well, as the egg mixture can easily spill out. Lightly grease the tin with cooking spray or a bit of oil.
Storage: Store the egg muffins in an airtight container in the fridge for 3 to 4 days. They’re also freezer-friendly! Just pop them in a sealed container or freezer bag.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Snack
- Method: Oven
- Cuisine: International
Nutrition
- Serving Size: 1 muffin
- Calories: 80
- Fat: 5
- Carbohydrates: 1
- Protein: 8
11 Comments
Hi! I am going to make your banana bread recipe and was looking for something to make from the leftover 3 eggs from a 6 egg package 🙂 I think I am going to make these, but I don’t think local shops carry canned grilled bell pepper (France/Switzerland border area). Any ideas what to substitute? Maybe if I oven roast fresh bell pepper? Or some other veggies like zucchini?
Hi Lucie, you could definitely roast your own fresh bell pepper, but you could also just put pieces of fresh bell pepper in the muffins. Other veggies would also be fine!
I have just bought the ingredients for these, but accidentally picked regular Quark. Will this be an issue?
If you tolerate lactose it is not a problem. If you have a lactose-intolerance it might cause issues!
Hi! What type of smoked salmon do you purchase? I’m writing from Colorado. Many thanks!
Hi Elisha, here in the Netherlands we just have one kind of smoked salmon haha. It’s just plain smoked salmon with no extra ingredients added.
We really enjoyed this dish. It was easy to make and very sustaining. I made it with sheep’s yoghurt, frozen spinach, and bottled roasted bell peppers.
Great to hear 🙂
Can you substitute the yougart?
Hey, how long do these muffins keep in the fridge? I am wondering if I made 10 to have 2 per lunch would it keep 5 days?
I would store them in the fridge for three to four days maximum. If you want to keep them longer, you can freeze them.