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Keto Bacon Cheddar Egg Cups

4.6 stars, average of 39 ratings

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I’m loving these easy keto Bacon Cheddar Egg Cups! They’re the perfect poppable on-the-go breakfast option. They also work wonderfully as a meal prep option, keeping for about 3 days in the refrigerator.

I like to eat these with a touch of hot sauce (have you tried our Fermented Sriracha?) or even unsweetened ketchup (you can make your own low-carb ketchup too!).

Be sure to use small or medium eggs in these as large eggs may spill over in the pan.

Hands-on Overall

Serving size 1 cup

Allergy information for Keto Bacon Cheddar Egg Cups

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 1 cup)

Net carbs1.6 grams
Protein12 grams
Fat14.9 grams
Calories191 kcal
Calories from carbs 3%, protein 25%, fat 72%
Total carbs2 gramsFiber0.4 gramsSugars1 gramsSaturated fat5.6 gramsSodium481 mg(21% RDA)Magnesium15 mg(4% RDA)Potassium173 mg(9% EMR)

Ingredients (makes 6 cups)

  • 6 medium eggs
  • 1 cup grated turnip or kohlrabi (130 g/ 4.6 oz)
  • 6 slices bacon, cooked (180 g/ 6.4 oz)
  • 1/4 cup grated cheddar cheese (57 g/ 2 oz)
  • pinch of salt and black pepper, to taste


  1. Place the bacon in a hot pan and cook for a few minutes. Turn and cook for a few more minutes. The bacon should be cooked but still soft (not too crispy).
  2. Preheat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Divide the grated turnip between 6 silicone muffin molds. Place a strip of bacon into the mold around the edges.
    Keto Bacon Cheddar Egg Cups
  3. Place a tablespoon of cheese into the mold then crack an egg into each mold.
    Keto Bacon Cheddar Egg Cups
  4. Transfer to oven for 20-25 minutes or until set. Eat warm or cold. Store in the fridge for up to 4 days. Keto Bacon Cheddar Egg Cups

Ingredient nutritional breakdown (per serving, 1 cup)

Net carbsProteinFatCalories
Egg, whole, fresh, raw (free-range or organic eggs)
0.3 g5.5 g4.2 g63 kcal
Turnip, raw
1 g0.2 g0 g6 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Bacon, streaky (high fat content), organic
0 g4.1 g7.5 g84 kcal
Cheddar cheese
0.3 g2.2 g3.1 g38 kcal
Total per serving, 1 cup
1.6 g12 g14.9 g191 kcal

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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (3)

Hi! The ingredients list says eggs whisked but the eggs are whole in the phot snd the directions sat to crack an egg into the bacon cup!

Apologies, my mistake, that was a typo. You could use whisked eggs and mix them with the shredded cheese to make "frittata" cups though 😊

That's what I thought, thanks!