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.
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!!!!
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
Matt, I made these yesterday to take to work and “YUMMM!!!”. It hit the spot, and easy peasy! Thanks!
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 ?
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!
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 🙁
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.
Super easy and very good. Brushed muffin tins with butter, added chopped spinach and jalapeno, Mexican and blue cheese. So awesome.
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.
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!
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.
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!
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.
Do you have the macros for the egg, bacon and chorizo muffins you guys made?
I wonder about the chemicals that bacon is cured with.
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!
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.
Heyy, this is yummiest breakfast, really loved it 🙂 Thanks
Serve with salsa, sour cream and avocado! Will add spinach to the egg cups also. It’s on the menu plan for next week!
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!
I baked these for only 20 minutes in a 350 degree oven and unfortunately, they came out rubbery and not very good! I was really looking forward to them and they were a disappointment. HOWEVER! I am not giving up! I will make them again but at a little lower temp. (325) and less time in the oven. I am sure by tweeking the recipe I can get them to be yummy!
Gotta do the 30 minutes
Hi, have you ever made these with HWC? I add HWC to my regular scrambled eggs. Just wondering if you had tried this or not? Maybe they didn’t bake well. Just looking to make it as filling as possible!
Thanks!
Thank you for this yummy simple recipe! I used leftover breakfast meats with sautéed broccoli and topped it with cheese and it came out perfect! I used extra large eggs and baked for 30 mins but probably could decrease by a few minutes next time. Yummy 🙂
How many do people usually eat for breakfast?
two generally!
Made these for my breakfast for the week and they were perfect! Will be making these alot!
What is the serving for this per person?
The nutrition is listed in the post per egg cup.
Do these freeze Well?
Unfortunately, they do not!
Do you use the mini muffin tins or a regular muffin tin?
Regular 🙂
What is a serving size for the bacon egg cups
2 cups
I made these. The look great- but stuck to the muffin tin even though it was sprayed generously beforehand. Perhaps I will try silicone cups next time, or maybe muffin liners. Also, next time I would pre-scramble the eggs. Using a fork alone does not scramble them completely and mine came out with eggwhite chunks where the white did not fully incorporate. Nothing wrong with that, other than I think it looks gross. The part that did come out was delicious! I think I would like to try making larger ones using my jumbo muffin tin with paper liners.
I love these, but I had that problem too. I now cook them in my Pampered Chef Egg Cooker and they turn out PERFECT! I do a ton of different meal prep using the egg cooker, you don’t have to use it for just eggs. Probably the BEST thing I’ve ever purchased.
https://www.pamperedchef.com/pws/kristennielson/shop/Cookware/Microwave+Cookware/Ceramic+Egg+Cooker/1529
I used hand mixed with a tiny bit of heavy cream and mixed all eggs and herbs. (Smoked paprika, Paula Deen herbs, herbs de provonce, garlic powder, onion powder, chives, salt and cracked black pepper)
Then Poured inTo Gel Cups. Added Bacon And Cheese And used Fork To stir lightly. They came out beautiful and fluffy. No need to use spray, Just pops right out!
Sounds amazing!!
Hello Matt!
Can I do this in a microwave instead of oven? I am thinking of making this in the office for easy breakfast grab. If yes, how long is the cook time in the microwave? How long is the shelf life for this recipe?
Thanks much!
Chie
You can definitely cook eggs in a mug in the microwave – just cook it in burst of 30 seconds, stirring in between until fully cooked through!
How long are the breakfast muffins good for? I want to ensure that they don’t go bad after a couple days? Would you recommend refrigerating or freezing?
Thank you for your suggestions!
Definitely refrigerate – they should be good up to 5 days!
Hi, is this for the entire breakfast? do you have a menu where you have the breakdown for breakfast, snack, lunch, snack, dinner, snack. I just want to ensure I am following correctly. I’ve tried the ketone diet but getting past 15 on the ketone sticks has been a source of frustration.
thanks for your assistance
We have an awesome meal prep course that breaks down every meal for 12 weeks, check it out! https://www.ketoconnect.net/keto-meal-prep-course/
Hi Cass. How much is the meal prep course for 12 weeks?. Thanks love your site.
Worked much better when I cracked all the eggs into a large measuring cup, added the other ingredients, mixed all together and then poured into the muffin tin. Fluffier, more consistent.
Yummy! Take 2 a day with me to work, perfect for a quick bite!!!
What if I have a tiny? Sorry, a 3 yr old and want to make mini cups?
Any thoughts as to how long I would let those cook? She watches me cook, and while I’m a pretty good cook, new things, like sizes that don’t come out right the 1st time, the kid won’t touch.
I’m just recovering from having half my thyroid removed. And had sadly experienced a large weight gain due to 4 month stress period last winter. So, I’m just starting to do the keto, and incorporate the foods into our daily lives.
Thank you so much!
Tanya Morgan
You could try cutting the cooking time in half and check on them frequently to see when they are done!
I add a splash of whipping cream, a dash of powdered mustard, dash of hot sauce, Mexican finely shredded cheese, leftover broccoli to mine. I don’t like the bacon wrap around the edges as I am a crispy bacon fan and the eggs cook faster than the bacon. I often add cooked organic breakfast sausage instead of the bacon pieces.
How many tablespoons (or other measurement) would 3 ounces be for the cheddar cheese?
About 3/4 of a cup!
Just made these for the first time. So good and love that they’ll make a great grab and go meal!
Came out perfect! I used my new silicone mold tray!!!!Whoo-hoo!!!!! thanks you two! Linda G
It the calorie facts per egg cup?
Yep!
I like my scrambled eggs fluffy! I added quarter tsp almond milk to each cup and wisked with the egg using a fork and then I tried all kinds of ingredients. I didn’t make a whole pan all the same. I made three with the same ingredients, the three with other ingredients and three with yet different ingredients so I had a variety. It’s fun experimenting with ingredients and whisking in the almond milk made them super smooth and fluffy
I’ve just finished making my fourth recipe from your site today: Spring Roll Bow for lunch, Chicken Pizza Crust for dinner, Breakfast Egg Cups for tomorrow morning, and last but not least Cookie Dough Fat Bombs for dessert. In appreciation for all that you both do, I’ve preordered your cookbook from Amazon.
Congratulations on your engagement, and I wish you both the best.
I have been making something similar for breakfast without knowing it. Beat an egg in a microwave bowl I have sprayed with coconut oil add 1 tbsp Hormel real bacon bits and a sprinkle of Cache Valley shredded cheese. Sometimes I add broccoli or spinach too. Microwave 30-45 seconds and Bingo! Nice hot breakfast. It comes out really fluffy so it tastes like an omelet. I believe it might be just a little lower in fat but I could just put more bacon bits. lol So I just checked and I just started researching the keto today and bought your new recipe book. I have been watching your videos and printed off the Keto on $5 a day meal plan and shopping list. I also did the calculator to know what I needed to find out. I am shocked that there is so much that will be easy and great recipes. Thanks
Can these be frozen?? You may have said that somewhere and I just missed it!
The fridge is probably best!
For a bit more of an energy boost, try mixing about a cup of heavy whipping cream into the 12 eggs before pooring. Always trying to fit those fats in there 😌😌 Makes them a bit fluffier. So they dont dense up as much
How many can you eat to equal to 1g carb?
New to keto…wondering how many I should eat for breakfast!?
However many you want! Are you tracking macros and calories?
Can these be made without cheese, for lactose intolerant? Anything different I need to do?
Just omit it!
These are amazing! I used a triple cheese blend (asiago, parmesan… mozzerella I think) with bacon. My four year old agrees that they’re good…. she stole the one I was eating…lol I had been looking for a recipe like this that used the entire egg instead of murder the egg whites. Thank you!!! I will be making these frequently
Thanks for the tips. I love reading through all of the comments for extra help. We are just starting keto this week and I feel like all the help I can get – the better. 🙂
I am curious and I apologize if this question has already been asked. How many muffins per serving? I see the calories, I believe 119 per serving. Somewhere I saw someone said they usually eat two muffins. Thanks!
One muffin is one serving.
Ha!! I randomly found this on Pinterest after spending the day watching your youtube videos. Happy find to be sure but completely weird.
What do you think about using Avacado, mushroom, and spinich in these?
Heck yea!! It would be delicious, but obviously, it will change the nutrition info so keep that in mind.
How many can you have at breakfast
As many as you want! It will depend on what calorie level you are sticking to and how you eat the rest of the day. 2-3 may be fine for most people.
Love these! I have been eating eggs and meat every morning for 9 weeks…ugh..
Needed to try something else, although this is quite the same ingredients, to tastes different. Made these Sunday night, now I am all set for my work week. I used sausage and put in some spinach(which I am thrilled because I don’t get enough greens). Yum!
Is there any specific Rand of bacon you guy’s use?
Nope, any kind is fine. Just look for lower carbs. Usually bacon is cured so it has a little sugar and carb in it, which is fine in small amounts.
What is the serving size? 1 egg cup or 2?
One egg cup.
Thanks for the great idea! I make them and loved them. I will make again but it was a pain to clean the muffin tin, any suggestions.
Muffin Liners? or you could use a silicon muffin mold
Can I use silicon baking cups for this, and if so, do I need to put them in the muffin pan still, and does it change the cooking time at all?
You can use it at the same cooking time. You may need to use something like a muffin pan if your silicon cups aren’t strong enough to stand up with the filling in them.
I am looking forward to making these egg cups. What if I used 1/2 dozen eggs, 1/4 cup of milk, some grated grated cheese ( 2tlb spoons) some bacon pieces and some red onion and chopped bell peppers. What would the calorie and nuitrition count be if using a regular size muffin tin? I am trying to avoid carbs to some extent. Thank you
You can use My FitnessPal to add up all the ingredients and divide that by how many muffin tins you use. That will get you your nutrition.
SO excited to try these muffins! Thanks everyone for your comments which are very helpful!
Thanks for sharing – I am new to Keto. Actually I was supposed to be doing Keto for years, but only just started with serious intent. I have allergies to all the grains, legumes, seeds and many fruits, so Keto makes me feel wonderful! I tried these in the freezer and did not care for them. Rubbery texture. This is like a little Quiche – so folks can look to those recipes for different ideas.
Hey Matt & Megha! I can’t thank you guys enough for what you do! Even though I’ve been following you guys for months now, this was the first recipe I’ve tried. I figured this was one I could pull off very easily. I only made 2 in a 12 slot muffin tin and after 20 minutes in the oven at 350 degeees they came out perfect! I loved them and will definitely be making 12 next time! Thanks again guys.
Has anyone tried using avocado in these?
My oven might run a bit hot because these were ready in 15 minutes and were delicious! Served them with guacamole.
Can you freeze these?