Skip to Content

Bacon Egg Cups

With just 1 gram of net carbs each, these bacon egg cups are a perfect breakfast and brunch meal when you‘re on a keto diet. You can make them ahead and have them for the days to come!

These bacon egg cups are flavorful, nutritious, and just so satisfying to eat! Keto-friendly, high protein and gluten-free.

When you fail to plan, you plan to fail. This is especially true if you‘re on a keto diet.

That‘s because there are high carb foods everywhere. Foods like cookies, muffins, and candies.

So, it‘s really important to start your day off right. With a healthy keto breakfast like bacon and eggs.

That way, you‘ll be able to resist tempting foods. Like those muffins, your co-workers happen to bring in

bacon Egg cups stacked

But let‘s face it: Mornings can be so hectic. You barely have time to brush your teeth and get dressed… Let alone make a healthy keto breakfast.

That‘s where these bacon egg cups come in handy. They are packed with flavor.

The crispness of the bacon compliments the creaminess of the eggs. And the melted, ooey-gooey cheese takes everything over the top.

And they‘re so satisfying to eat…you definitely won‘t be missing those muffins.

plate of bacon egg cups

Why Are These Bacon Egg Cups Keto?


Not only are these bacon cups delicious, but they‘re also keto.

That‘s because one bacon egg cup contains only 1.0 gram of net carbs. They are also high in fat.

In fact, one bacon egg cup provides a whopping 17 grams of fat. So, it‘s sure to keep you in ketosis.

And that, my friend, is a win-win situation.

keto egg cups with bacon

Bacon Egg Cups – A Perfect Make-Ahead Breakfast

There are so many reasons to love these bacon eggs cup. Besides being keto, they‘re also high in protein.

One bacon egg cup provides 11 grams of protein. So, they‘re pretty filling.

But they‘re so yummy… You may want to have more than one. And you can go right ahead- without feeling guilty.

That‘s because they contain only 209 calories. No, I‘m not kidding!

They‘re also the perfect breakfast for eating on the run. Grab one (or two), and put them in your bag.

As an added bonus, you can enjoy them hot or cold. So, you don‘t need to reheat them.

They‘re also easy to meal prep. In fact, it takes about 25 minutes to make 6 servings.

Just set aside some time on Sunday evening. And voila- you‘ll have your breakfasts prepped for a whole week.

And they‘re not only good for busy weekday mornings. You can enjoy them for a relaxing weekend brunch.

They‘re so delicious. Your family won‘t care that they‘re keto.

Or, you can even have them for keto lunch or dinner. Just add a side salad, and dig right in.

You can also change things up by using different ingredients.

In the mood for the Mediterranean? Use spinach, tomato, and mozzarella. Yum!

bacon egg cups pin

How to Make Keto Bacon Egg Cups

To make these egg cups takes just around 25 minutes. You can meal prep them for the days to come, so you can start your mornings full.

Ingredients You‘ll Need:

  • bacon slices
  • eggs
  • salt and black pepper
  • mature cheddar cheese
  • dried oregano

Step-by-step Instructions

First of all, get your oven ready and preheat to 400F (200C). We want it to be at that temperature when we‘re ready to bake egg cups.

Now, get a regular muffin tin like this one here and wrap the insides of it with bacon slices. You should be using thin bacon slices for this to work.

Bake the bacon in the oven for 10 minutes and then take it out.

bacon strips in muffin tin

If you haven‘t shredded your cheddar, get a grater and do it. Grate just enough to have around ¼ of a cup.

We don‘t need a lot of it.

shredded cheddar cheese

Now, when the bacon is out of the oven, we‘ll want to pour out the excess grease. We want to make sure our egg cups are firm enough to stay together.

Afterward, crack an egg into each muffin cup. Do make sure that bacon slices are hugging the walls of the muffin tin so that the egg sets right into the middle.

cracked eggs with bacon in muffin tin

Finally, sprinkle with some salt, black pepper, and grated mature cheese. I finished them up with a little bit of oregano.

However, you can use any herb of choice.

cheddar cheese on egg cups

Now just pop that right into the oven and bake for another 10 minutes. You can remove the bacon egg cups with a spoon or a knife.

baked keto egg cups

How Long Can You Keep Egg Muffins in the Fridge?

You can keep egg muffins in the fridge for up to 5 days. Just make sure you store them in airtight food storage containers to keep them fresh longer.

I recommend these glass food storage containers here. If you prefer something lighter, these BPA-free plastic food storage containers are a good option.

stack of bacon egg egg cups on plate

How to Reheat Egg Cups?

To reheat these egg cups, all you need to do is pop them in the microwave. Then heat them for 20 to 30 seconds.

keto bacon egg muffins pin

Other Recipes You Might Like

plate of low carb egg cups

Watch Full Instructions

bacon egg cups

Bacon Egg Cups

Yield: 6 egg cups
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

These keto bacon egg cups are a great low-carb breakfast or snack you can meal prep ahead. These egg muffins are flavorful, filling, and savory! They're keto, high protein, and gluten-free.


  • 6 bacon slices
  • 6 eggs
  • salt and black pepper
  • 1/4 cup mature cheddar cheese (shredded)
  • dried oregano


  1. Preheat the oven to 400F (200C). Wrap the inside of the muffin tin with bacon.
  2. Bake the bacon for 10 minutes and take it out of the oven. Pour out the excess grease. Afterward, crack eggs into each muffin cup.
  3. Sprinkle with salt, pepper, and mature cheddar cheese. Finish with a pinch of dried oregano.
  4. Bake for another 10 minutes and removed the muffins with a spoon or a knife.
Nutrition Information:
Yield: 6 egg cups Serving Size: 1 egg cup
Amount Per Serving: Calories: 209Total Fat: 17gSaturated Fat: 6.2gTrans Fat: 0.1gUnsaturated Fat: 10gCholesterol: 209mgSodium: 384mgCarbohydrates: 1.2gNet Carbohydrates: 1gFiber: 0.2gSugar: 0.5gProtein: 11g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

How much did you LOVE this recipe?

Follow me on Pinterest for more, and use the little pin button at the top of the card!


Friday 3rd of September 2021

These were so quick, easy, and delicious! I modified them by using a slice of Canadian bacon in each, mixing up the egg and seasoning before pouring in, and reducing the cooking time (since the bacon is pre-cooked.)


Sunday 17th of January 2021

I used thick cut bacon to make a more supportive cup. In doing so, I cooked the bacon for 14 minutes. I then added egg, cheese with the salt and pepper. I cooked this for 10 minutes at 400 degrees. I then turned up the oven to 425 degrees to crisp the top of the bacon. I love this recipe and it’s perfect for my on the go days to help with my low carb lifestyle.

Karo @ AllNutritious

Sunday 17th of January 2021

Nice adjustments, Melanie! I'm glad you liked these egg cups. They're some of my favorite breakfast! :)

Skip to Recipe