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.
Just made these for the first time. So good and love that they’ll make a great grab and go meal!
How many tablespoons (or other measurement) would 3 ounces be for the cheddar cheese?
About 3/4 of a cup!
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.
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!
Yummy! Take 2 a day with me to work, perfect for a quick bite!!!
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.
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.
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!
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!
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!!
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
What is a serving size for the bacon egg cups
2 cups
Do you use the mini muffin tins or a regular muffin tin?
Regular 🙂
Do these freeze Well?
Unfortunately, they do not!
What is the serving for this per person?
The nutrition is listed in the post per egg cup.
Made these for my breakfast for the week and they were perfect! Will be making these alot!
How many do people usually eat for breakfast?
two generally!
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 🙂
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!
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