Keto Bacon and Egg Cups – Eggs baked in muffin tins with bacon.

If you’re looking for a simple, satisfying, and keto-friendly breakfast, Bacon and Egg Cups are the perfect choice! This easy-to-make dish combines two keto staples—bacon and eggs—into a neat, portable breakfast that’s great for meal prep, quick mornings, or even brunch. Plus, they’re gluten-free, low-carb, and incredibly delicious.

In this blog, I’ll walk you through how to make these keto bacon and egg cups, including tips for extra flavor, variations, and of course, the full recipe with images!


Why Keto Bacon and Egg Cups?

Keto Bacon and Egg Cups are perfect for anyone following a low-carb or keto diet. Eggs provide protein and healthy fats, while bacon adds a savory flavor and satisfying crunch. These cups are not only tasty, but they’re also:

  • Portable: Great for on-the-go mornings or packed lunches.
  • Customizable: You can add cheese, vegetables, or spices to switch things up.
  • Meal-Prep Friendly: Make a batch at the start of the week, and you’ll have breakfast ready every day.

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Ingredients

To make 12 keto bacon and egg cups, you will need:

  • 12 slices of bacon
  • 12 large eggs
  • Salt and pepper to taste
  • Optional add-ins: shredded cheese, chopped green onions, spinach, or cherry tomatoes for extra flavor.

Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Grease a standard 12-cup muffin tin lightly with nonstick spray or oil to prevent sticking.


Step 2: Cook the Bacon

While the oven is preheating, pre-cook the bacon for a few minutes. You want the bacon to be about halfway cooked—still pliable, but not crispy. You can do this in the oven on a baking sheet or quickly in a skillet.

Pro Tip: Cooking the bacon slightly before adding it to the muffin tin helps to ensure it cooks fully and crisps up nicely when the egg cups bake.


Step 3: Line the Muffin Tin with Bacon

Once your bacon is partially cooked, line the inside of each muffin cup with one slice of bacon, wrapping it around the edges. The bacon will act as the “crust” for your egg cups.


Step 4: Add the Eggs

Carefully crack one egg into each bacon-lined muffin cup. Season with a pinch of salt and pepper. If you want to add extra flavor, now’s the time to sprinkle in your favorite toppings, such as shredded cheese, chopped spinach, or herbs.


Step 5: Bake the Bacon and Egg Cups

Place the muffin tin in the oven and bake for about 12-15 minutes or until the egg whites are set and the yolks are cooked to your liking. If you prefer runny yolks, check them at 12 minutes; for fully cooked yolks, let them go a bit longer.


Step 6: Let Cool and Enjoy

Remove the bacon and egg cups from the oven and let them cool for a minute or two before using a spoon to gently lift them out of the muffin tin. Serve immediately, or store them in an airtight container in the fridge for up to 5 days.

Meal Prep Tip: These cups reheat beautifully. Just pop them in the microwave for about 20-30 seconds, and breakfast is ready!


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Variations on Keto Bacon and Egg Cups

One of the best things about these keto bacon and egg cups is how versatile they are. You can customize them in so many ways to keep your breakfast exciting:

  • Cheesy Bacon and Egg Cups: Add shredded cheddar, mozzarella, or your favorite keto-friendly cheese on top of the egg before baking.
  • Vegetable-Loaded Cups: Add chopped spinach, bell peppers, or cherry tomatoes to sneak in some veggies.
  • Herbed Egg Cups: Mix in chopped herbs like chives, parsley, or basil for an extra burst of flavor.
  • Spicy Egg Cups: Add a dash of hot sauce or sprinkle in some chili flakes for a spicy kick.

Nutritional Information (Per Cup)

  • Calories: 110 kcal
  • Fat: 9g
  • Protein: 7g
  • Carbs: 1g
  • Fiber: 0g

These bacon and egg cups are a great way to start your day, providing a healthy balance of fats and proteins while keeping the carbs low. They’re also naturally gluten-free and dairy-free (unless you add cheese), making them suitable for various dietary needs.


Final Thoughts

Whether you’re new to keto or a seasoned pro, Keto Bacon and Egg Cups are a breakfast favorite you’ll want to keep on repeat. Not only are they simple to make, but they’re also portable, perfect for meal prep, and easily customizable.

Try these bacon and egg cups today and experience how easy it is to maintain your keto lifestyle while enjoying a delicious and hearty breakfast!

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