Keto Bacon & Egg Cups (298 Calories, 2 g Carbs)
Bacon and egg cups are one of the simplest keto breakfasts there is: four ingredients, one muffin tin and 298 calories with just 2 g of carbs per serving of two cups. The bacon forms a crisp, savoury shell, the egg bakes into the middle, and a little mozzarella and chives finish them. You can make a batch in twenty minutes with almost no cleanup.
Why these egg cups work for keto
A keto breakfast needs to be low in carbohydrate and satisfying, and this one is both. There is no bread, no flour and no sugar. The calories come from egg and bacon, which supply 18 g of protein and 24 g of fat, with only 2 g of carbohydrate. Because the cups are baked in a tin, they are also portable and easy to portion, which makes them one of the best keto options for busy mornings.
Who these are for
Egg cups suit anyone who wants a savoury, low-carb breakfast that does not need a frying pan or any last-minute attention. They are popular with people following keto or low-carb plans, with anyone who gets bored of scrambled eggs, and with people who like to prepare breakfast in advance. Since each serving is two cups, it is also easy to scale up for a family or a week of breakfasts by filling more of the tin.
Nutrition per serving
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 298 | 18 g | 2 g | 24 g |
Prep 5 min | Cook 15 min | Total 20 min | Serves 1 (2 cups)
Ingredients
- 2 large eggs
- 2 slices bacon
- 15 g shredded mozzarella
- 1 tbsp chopped chives
How to make them
- Preheat the oven to 180 C (350 F).
- Line 2 muffin cups with the bacon slices.
- Crack an egg into each cup and sprinkle with mozzarella.
- Bake for 12 to 15 minutes, until set.
- Garnish with chives and serve.
Tips for perfect egg cups
- Press the bacon up the sides. Wrap each slice around the inside of the cup, overlapping the ends, so the egg cannot leak out.
- Watch the bake time. Twelve minutes gives a softer yolk, fifteen sets it firmly. Ovens vary, so check at twelve.
- Use a non-stick or greased tin. Even though the bacon releases fat, a light grease makes the cups easy to lift out.
- Pat the bacon dry before baking if it is very fatty, to keep the finished cups from sitting in grease.
- Let them rest for a minute. They are easier to remove once they have firmed up slightly.
Variations
Swap the mozzarella for cheddar or Parmesan, add a pinch of black pepper, paprika or chilli flakes, or press a few spinach leaves into each cup before the egg. Small additions like herbs and spices have almost no effect on the numbers. Cheese, extra bacon or avocado will change the calories, so weigh them and add them to your total.
Serving ideas
Serve the cups with a handful of salad leaves or sliced tomato for a fresher plate. If you want a bigger keto breakfast, add half an avocado on the side, but remember that it adds calories and a little carbohydrate, so weigh it and include it in your tally. A cup of black coffee or unsweetened tea keeps the meal low in carbs.
Meal prep and storage
Egg cups reheat well, which makes them a good make-ahead breakfast. Bake a full tin, cool them quickly, store them covered in the fridge and eat within three to four days. Reheat in the microwave for 30 to 45 seconds or in a warm oven until hot throughout.
Frequently asked questions
How many carbs are in keto bacon and egg cups?
One serving of two cups has 2 g of carbohydrate, 18 g of protein and 24 g of fat, for 298 calories. Values are calculated estimates.
Can I use turkey bacon?
Yes, but turkey bacon is leaner and does not crisp the same way, and it changes the calories and fat. Weigh it and adjust your numbers.
How do I know when they are done?
The whites should be fully set and the yolk should be as firm as you like it. If the whites still look glossy and wobbly, give them another minute or two.
Are these suitable for a very low-carb diet?
The carbohydrate count is very low, but very low-carb diets are not right for everyone. Speak with your doctor first, especially if you have a medical condition or take medication.
More keto breakfasts
This is recipe #2 in the Keto Diet Calorie Cookbook, with 450 low-carb recipes averaging about 5 g of carbs. Other breakfasts in the book include the Cheesy Spinach Scramble (302 calories, 4 g carbs), the Sausage & Mushroom Omelet (303 calories, 4 g carbs) and the Smoked Salmon & Cream Cheese Roll (299 calories, 3 g carbs). Explore all the diet cookbooks, including keto, carnivore and vegan.
Recipes are for general informational purposes and are not medical or nutritional advice. Keto and other very low-carb diets are not right for everyone; speak with your doctor first. Calorie and macro values are calculated estimates.