When we hit our one year marker of being on a keto diet we realized how many tips and tricks we had come up with to help us stay committed to the lifestyle. We’ve incorporated intermittent fasting, bullet proof coffee and bulk meal prepping into our day to day. But, one of our favorite tricks is Bacon Egg Cups! If you have a muffin tin, you can put anything you want in each cup, throw it in the oven and you have the most convenient meal you can think of.
Cheesy Bacon Egg Cups : Convenience Is Our Preferred Method
We especially love this method for breakfast. Most people these days are getting up early to hit the gym or get into work early so, naturally, there is a loss of time to fill up with a hearty breakfast. That’s where these bacon egg cups come in for the win! We keep it pretty simple with this recipe while still amping up on the flavor and macros to get your day started off just right!
Bacon Egg Muffin Cups: Breakfast On The Go!
Our biggest tip for this recipe is to try and pack as much as you can into each cup. Don’t worry about them overflowing, that’s only a good thing in this case. Once you pop them in the oven they will rise and fall, becoming a perfectly dense, cheesy, bacon packed egg cup.
You can grab a couple before you head out the door and microwave them at work or eat them right in the car. They are the perfect accessory for the hand you won’t be using on the steering wheel hehe.
Egg Cups with Bacon: Fill Them However You Want!
The best part about this recipe is that you can fill the egg cups with any ingredients you like. You can even throw in some broccoli, chicken and soy sauce for an asian twist and eat them for lunch! Take it from the egg cup experts (that’s us!) – this tip will make your life a heck of a lot easier.
This recipe was featured in Womens Health Magazine!
Search “KetoConnect – Bacon Egg Cups” on MyFitnessPal
Bacon Egg Cups
Instructions:
- Start by cooking the bacon. This can be done on the stove top or in the oven. Since we will be using the oven anyway, I find it easiest to just use that. Bake bacon for 30-40 minutes at 350 degrees.
- Allow bacon to cool. Crack a single egg into cup of a muffin tin.
- Chop bacon into 1/4 inch pieces and add 1/2 strip of bacon to each egg cup.
- Add 0.25 oz of cheddar cheese to each egg cup.
- With a fork, break each yolk and stir the ingredients together lightly.
- Bake egg cups for 25-30 minutes at 350 degrees.
Notes
Written by
Matt Gaedke
Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.
Can I make this for during the week? How do you store it and reheat it?
Hey there! You can freeze or refrigerate! Microwave for 30 seconds to 1 minute!
Serve with salsa, sour cream and avocado! Will add spinach to the egg cups also. It’s on the menu plan for next week!
Heyy, this is yummiest breakfast, really loved it 🙂 Thanks
Hey guys! my hubby and I have both each lost 85 lbs … we decided to be full on ketolicious this month to help us hit 100 by my birthday in October. weve been intermittent faating daily and carb/calorie counting since feb. anywayyyy we love your recipes and think you guys are awesome. what do you think the shelf life of these egg muffins would be? ex. a couple days in the fridge ?
thanks !!
More like 1 week. We have definitely eaten them 7-8 days after making them out of the fridge.
Hello, how long can these last cooked in the fridge? I want to make them for full week individual wrapped in foil.
Thanks!
They last about 7 day!
I wonder about the chemicals that bacon is cured with.
Do you have the macros for the egg, bacon and chorizo muffins you guys made?
Good Morning,
You had me at hello, great stuff. I was wondering, I’m the type that doesn’t mind repetition and was wondering if you have or could make a bachelor-ette chow like meal prep? Ever sense I saw bachelor-chow on Futurama I wonder if, for those that would enjoy it, we could get the equivalent of keto-kibble?
Don’t get me wrong, I love to eat but for most meals out of the week they don’t fit the sit down and enjoy variety.
Thank you for all your hard work, it is an inspiration.
Yes! I’ve been trying to make something like this. Still working on it. I think we’ll have it in a month or so.
Tried this recipe today, and it was great. I added mineral salt, fresh ground pepper, and red pepper flakes. It was very tasty. I did spray the muffin pans with coconut spray, but they still were hard to get out of the pan. I might butter my tin next time. I do want to try adding other ingredients such as bell pepper, onion, and maybe a broccoli floret. Thanks for the amazing recipe.
Glad you liked them Bonnie. You could look into getting some silicon muffin molds. Ours never stick when we use one!
Just checking is this the recipe for the $5 a day meal plan?
It’s similar. You can use this one if you’d like.
Are you able to freeze these egg cups too? How long will they keep in the freezer? Thank you.
We actually had someone who froze them and said they were terrible reheated after being frozen so might not be the best idea. They will keep in the fridge for at least 7 days!
What would the nutrition facts be for just plain bacon and egg cups with no cheese?
Theres about 25 calories and 2g fat, 2g protein worth of cheese in each egg cup.
Super easy and very good. Brushed muffin tins with butter, added chopped spinach and jalapeno, Mexican and blue cheese. So awesome.
I made these yesterday and they looked so good but they stuck to the muffin tin. I did spray them beforehand. Gonna get new muffin tins and try again.
Oh no!! So sorry to hear that – we use silicone muffin tins so anything you cook in them just pops right out. No greasing necessary! We get ours on Amazon!
What size muffin tin? It would make a difference in the count.
Regular 12 cup muffin tin.
Hey, I’m making these muffins for the first time using your $5/day video as my guide for add ins. First I’m so thankful for you both and all your videos and ideas. Everything looks so delicious which is a first with a new way of eating. My question is… if you freeze these so that they last all week, how do you heat them or even just reheat from the fridge? How long will they last in the fridge and freezer? Thanks so much!
These will last in the fridge throughout the week. I usually microwave them for about 30-45s before I eat them. You could probably freeze them if you want them to last more than a week but I haven’t tried that yet.
I have tried to freeze, but it left them pretty wet and somewhat slimy 🙁
Nutrition facts seem a bit fishy. 21g fat + 22g protein would be 277cal, rather than 119.
Ya that’s wrong. Just fixed it, thanks!
Hi! It still says 119 cal. Which is the correct calories and macros ? They’re in the oven right now can’t wait
Hi! Love you guys! Is the nutrition on here correct?? 119 per cup? Thanks!
Yes, it’s correct now!
Thank you Megan & Matt I’m your biggest fan. That’s not doing keto. On live stream I told you my
Body seem to go into ketois. Don’t know what I’m doing wrong. If it to much diary it not the carbs which I do keep under 20 gram so it a ?
Matt, I made these yesterday to take to work and “YUMMM!!!”. It hit the spot, and easy peasy! Thanks!
Hi My husband and. I started on the metro diet last Sunday.
I made the egg muffins yesterday they are great.
Also made the almond bread, my mixture was not as smooth as your, I think I may not have mixed the egg whites enough . I am not a big bread eater, but my husband loves his toast in the morning. So I am hoping this will be a substitute for his toast.
Thanks for sharing your recipes
Vanessa
I made these in a medium-sized muffin tin with addition of leftover steamed broccoli. I sprayed the tin first with coconut oil cooking spray. Worked great! I made 1/2 with sharp cheddar and the other 1/2 with TJ’s Toscana cheese.
I’m a keto newbie, so bear with me! My question is – where do the 1.4g of carbs come from? I checked MFP and the recipe is showing up as 126 calories and only 1 g of carbs. My packages for cheese and bacon show zero grams of carbs, and then an egg is just 1/2 g carb, right? So if I made these on my own, I would have noted 1 of these as 1/2g gram of carbs. Thanks!
Suzanne, glad to hear you’re having success with these. I think you’re right actually, our net carbs are a bitter higher than they actually are. It should be a bit under 1g net carb per cup. We’ll make the change!
Hey guy’s, just curious on the brand of bacon that you guy’s use?
You can use any bacon you want. There really isn’t that big of a difference. If you have more money to spend, we like to get nitrate/nitrite free uncured sugar-free bacon, but also use bacon that is cured with sugar in it. It is in such small amounts it doesn’t really matter, just make sure you count the carbs from it.
Since I am a very messy cook I put each egg bacon and cheese in a small bowl whipped it for 3 seconds before filling the pre sprayed muffin tins and the muffins came out so perfectly fluffy and with a perfect golden brown top, wish we could send pics because they are soooo beautiful, fantastic recipe!
Genius!!!!