Use olive oil or cooking oil spray to grease a 12 cup muffin tin
In a large bowl, combine bacon, spinach, sweet red pepper, cheddar cheese, and chili flakes.
Add beaten egg, and stir to combine well
Spoon mixture into muffin cups, dividing evenly by 12
Top each muffin cup filled mixture with Parmesan cheese
Bake in the centre of oven for 20 minutes.
Remove from oven and serve immediately, or allow to cool and keep in fridge for up to 2 days, or freeze.
Bacon and cheese together add a lot of saltiness to these breakfast egg cups, so I haven't included any additional salt. To make ahead and freeze, transfer egg cups from muffin tin to a baking tray. Allow to cool completely, then put tray into the freezer to pre freeze for about an hour. You can then freeze, using a vacuum sealer, or in an airtight container. After thawing, these are good to eat cold, or reheat, wrapped in foil, in a 250° oven for 15 minutes