How many carbs are in keto bacon egg cups?

Each egg cup has just 1.4g net carbs, along with 245 calories, 16g protein, and 19g fat. This recipe makes 6 servings of 2 cups each, making it an easy fit for a keto or low-carb breakfast.

Can I make bacon egg cups ahead of time?

Yes, they're ideal for meal prep. Bake a batch, cool completely, and refrigerate for up to 4 days or freeze for 2 months. Reheat in the microwave for 30 to 45 seconds straight from the fridge.

Why is my bacon not crispy in egg cups?

Thick-cut bacon often won't crisp in the bake time. Use thin-cut bacon, or par-cook thick slices for 5 minutes before lining the cups. Baking at 375°F also helps render the fat for crispier edges.

Keto Bacon Egg Cups: 1.4g Net Carbs

Name: Keto Bacon Egg Cups
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6 servings
Cuisine: Keto
Ingredients: 12 large eggs; 12 slices thin-cut bacon; 1/2 cup shredded sharp cheddar cheese; 2 tablespoons heavy cream; 2 tablespoons chopped fresh chives; 1/4 teaspoon garlic powder; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1 tablespoon avocado oil (for greasing)

Keto Bacon Egg Cups

Crispy bacon-wrapped egg cups baked in a muffin tin with sharp cheddar and chives. Just 1.4g net carbs per serving and ready in 35 minutes, they're the ultimate grab-and-go keto breakfast for busy mornings or weekend meal prep.

Jordan Lee

Head of Nutrition · June 17, 2026

10 min

Prep

25 min

Cook

35 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

1.4g

Net carbs

0.1g

Fiber

1.5g

Total carbs

16g

Protein

19g

Fats

245

Calories

Per serving · makes 6. Values are estimates; brands vary.

breakfastgluten freemeal prepquick easydairy free

These bacon egg cups bake right in a muffin tin, giving you a portable, protein-packed keto breakfast with crispy bacon edges and a soft, cheesy center. Make a batch on Sunday and breakfast is sorted all week.

Instructions

Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin generously with avocado oil.

Wrap one slice of bacon around the inside wall of each muffin cup, forming a ring. Press it firmly against the sides so it lines the cup.

In a large bowl, whisk the eggs with the heavy cream, garlic powder, salt, and pepper until smooth, then stir in the cheddar and half the chives.

Pour the egg mixture evenly into each bacon-lined cup, filling about three-quarters full.

Bake for 22 to 25 minutes, until the bacon is crisp and the eggs are set and slightly puffed in the center.

Let the cups rest in the tin for 5 minutes, then run a knife around the edges and lift them out. Top with the remaining chives and serve warm.

Tips & notes

Use thin-cut bacon so it crisps fully in the bake time; thick-cut may stay chewy and undercooked against the egg.

Store cooled cups in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months. Reheat in the microwave for 30 to 45 seconds.

For a dairy-free version, skip the cheddar and cream and add an extra tablespoon of unsweetened almond milk to the eggs.

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Frequently asked questions

How many carbs are in keto bacon egg cups?: Each egg cup has just 1.4g net carbs, along with 245 calories, 16g protein, and 19g fat. This recipe makes 6 servings of 2 cups each, making it an easy fit for a keto or low-carb breakfast.
Can I make bacon egg cups ahead of time?: Yes, they're ideal for meal prep. Bake a batch, cool completely, and refrigerate for up to 4 days or freeze for 2 months. Reheat in the microwave for 30 to 45 seconds straight from the fridge.
Why is my bacon not crispy in egg cups?: Thick-cut bacon often won't crisp in the bake time. Use thin-cut bacon, or par-cook thick slices for 5 minutes before lining the cups. Baking at 375°F also helps render the fat for crispier edges.