Keto Bacon Egg Cups
Crispy bacon-wrapped egg cups baked to perfection. Only 1g net carbs and 24g protein each — the ultimate keto breakfast for weight loss.
PROTEIN 24g
CALORIES 240
P:E RATIO 1.4
TIME 30m
YIELD 6
P:E 1.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
12 strips bacon FLAVOR
12 large eggs 24G PROTEIN
1/2 cup shredded cheddar cheese DAIRY
2 tbsp chopped chives FLAVOR
Salt and pepper to taste FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate in an airtight container for up to 4 days. Freeze for up to 2 months.
- Batching: Par-cooking the bacon is essential — raw bacon does not fully cook in 20 minutes in the oven.
- Reheat: Microwave for 30-45 seconds from fridge. From frozen, microwave for 90 seconds.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F. Spray a 12-cup muffin tin with cooking spray.
02
HIGH HEAT SEAR
Par-cook bacon in the microwave for 2 minutes (it should be pliable, not crispy).
03
VEGGIE STEAM-SAUTÉ
Line each muffin cup with one strip of bacon, forming a ring around the inside wall.
04
THE ASSEMBLY
Crack one egg into each bacon-lined cup.
05
STEP 5
Season with salt and pepper, then top each with a pinch of shredded cheddar.
06
STEP 6
Bake for 18-20 minutes until egg whites are set and yolks are your desired doneness.
07
STEP 7
Let cool 3 minutes in the pan, then remove carefully with a spoon. Garnish with chives.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
KETO HIGH-PROTEIN 5-DAY PLAN ›GROCERY LIST
servings
- 12 strips bacon
- 12 large eggs
- 1/2 cup shredded cheddar cheese
- 2 tbsp chopped chives
- Salt and pepper to taste
- Cooking spray