⏱ 25 min total

Egg, Spinach, and Bacon Muffins

Name: Egg, Spinach, and Bacon Muffins
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ³⁄₁₆ tbsp Coconut oil; 1 ⅔ strip Bacon; ³⁄₁₆ cup Spinach; ¹⁄₁₆ medium Onion; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; 1 large Egg; ³⁄₁₆ tbsp Coconut milk; ³⁄₁₆ tbsp Onion powder; ³⁄₁₆ tbsp Garlic powder

Per 1 serving · 109 g · 10 ingredients

Calories

198

10%
of a 2,000 cal day

Protein
10g
21% of calories
Carbs
4.3g
9% of calories
Fat
16g
71% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Egg, Spinach, and Bacon Muffins (109 g) has 198 calories, with 10 g of protein, 4.3 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (21% DV), Vitamin A (26% DV) and Vitamin K (81% DV). Keep an eye on saturated fat and cholesterol, which provide 33% and 66% of the daily value.

Per 100 g

183cal

medium energy density

Protein per 100 cal

5.2g

Net carbs

carbs minus fiber

Fiber

1.2g

0.9 g sugar

High in

20%+ of the daily value

Protein21%
Vitamin A26%
Vitamin K81%
Riboflavin (B2)23%
Vitamin B1223%
Choline30%

Good source of

10–19% of the daily value

Vitamin B618%
Folate (B9)16%
Pantothenic acid19%
Zinc10%
Copper12%
Manganese11%

Watch

20%+ of the daily value

Saturated fat33%
Cholesterol66%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Preheat oven to 350°F. Spray 12 muffin cups with coconut oil cooking spray.
2
Cook bacon in a sauté pan over medium heat until desired crispiness is reached. Drain on paper towels, reserving the bacon fat in the pan, and chop.
3
Combine spinach, onion, salt, and ground black pepper to taste in the pan with the bacon fat and cook about 5 minutes. Transfer the vegetable mixture to a bowl and place in the freezer to cool for about 5 minutes.
4
Whisk eggs and coconut milk together in a bowl; add 1/2 teaspoon salt, 1/4 teaspoon ground black pepper, onion powder, and garlic powder. Add the cooled vegetables and bacon to the egg mixture and stir gently.
5
Pour 1/4 cup of the egg mixture into each muffin cup.
6
Bake in the preheated oven until egg cups are set, about 20 minutes.

Vitamins & minerals

Amounts for 1 serving (109 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	235 μg	26%
Vitamin C	2 mg	2%
Vitamin D	1 μg	7%
Vitamin E	1 mg	9%
Vitamin K	97 μg	81%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.3 mg	23%
Niacin	1 mg	6%
Vitamin B6	0.2 mg	18%
Folate (B9)	64 μg	16%
Vitamin B12	1 μg	23%
Pantothenic acid	1 mg	19%
Choline	164 mg	30%

Minerals

Nutrient	Amount	% Daily Value
Calcium	70 mg	7%
Iron	2 mg	21%
Potassium	243 mg	5%
Magnesium	32 mg	8%
Phosphorus	155 mg	22%
Zinc	1 mg	10%
Copper	0.1 mg	12%
Manganese	0.3 mg	11%
Selenium	22 μg	39%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,829 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	1 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	0.4 g	—
Retinol	82 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 198 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

38min
Walking (3.5 mph)
24min
Cycling (moderate)
17min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Egg, Spinach, and Bacon Muffins?

One serving of Egg, Spinach, and Bacon Muffins (1 serving) has 198 calories, which works out to 183 calories per 100 g. That is about 9.9% of a 2,000-calorie day.

Are Egg, Spinach, and Bacon Muffins high in protein?

It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Egg, Spinach, and Bacon Muffins keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Egg, Spinach, and Bacon Muffins?

322 mg per serving.

How much sugar is in Egg, Spinach, and Bacon Muffins?

0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (109 g)

Calories198

% Daily Value*

Total fat 16g	20%
Saturated fat 6.7g	33%
Trans fat 0g
Cholesterol 199mg	66%
Sodium 322mg	14%
Total carbohydrate 4.3g	2%
Dietary fiber 1.2g	4%
Total sugars 0.9g
Protein 10g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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