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Quick & Easy Keto BLT Cups

4.7 stars, average of 89 ratings

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These Keto BLT Cups make a perfect handheld appetizer or quick snack! The bacon shell is totally fun and super easy to make. They are dairy-free, nut-free and ultra low in carbs. These cups are ideal for those who keep their carb intake very low.

Similar to deviled eggs, this ketogenic snack requires minimum prep time and you will only need a few common ingredients. The crispy bacon cups can be made in advance and stored in the fridge for several days. It only takes a couple of minutes to prepare the bacon lettuce & tomato filling.

Note that nutrition facts exclude bacon grease which is not used in this recipe. One slice is about 45 g (1.6 oz). If using thin-cut bacon, you may need to use up to 4 slices of bacon to make each cup. Make sure to use enough bacon to make the perfect shapes.

Hands-on Overall

Serving size 1 BLT cup

Allergy information for Quick & Easy Keto BLT Cups

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

Nutritional values (per serving, 1 BLT cup)

Net carbs1.1 grams
Protein10.9 grams
Fat18.8 grams
Calories216 kcal
Calories from carbs 2%, protein 20%, fat 78%
Total carbs1.8 gramsFiber0.6 gramsSugars0.9 gramsSaturated fat5.6 gramsSodium1,031 mg(45% RDA)Magnesium8 mg(2% RDA)Potassium181 mg(9% EMR)

Ingredients (makes 6 BLT cups)

  • 12 large slices uncured bacon (450 g/ 1 lb) - see note below
  • 1/2 cup paleo mayonnaise (110 g/ 3.9 oz) - you can make your own
  • 1/2 small lemon, juiced (30 ml)
  • sea salt and pepper, to taste
  • 10 cherry tomatoes, halved (113 g/ 4 oz)
  • 1 small head romaine lettuce, shredded (140 g/ 5 oz)


  1. Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted) and place a muffin tin upside down on a baking sheet lined with aluminum foil for easy clean up.
  2. You will need 2 slices of bacon to make each cup. Cut 6 slices of bacon in half and lay them over a muffin tin in a cross shape. Wrap a whole slice of bacon around the entire muffin cup covering the outsides of the cross. Repeat with remaining bacon.
  3. Transfer to the oven and bake 20-25 minutes until crispy then let cool completely. You can reserve the bacon grease for another use, or discard.
    Quick & Easy Keto BLT Cups
  4. Prepare the dressing. In a medium bowl whisk together the mayonnaise, lemon juice, salt and pepper. Halve the cherry tomatoes. Quick & Easy Keto BLT Cups
  5. To the bowl with the dressing, add the tomatoes and lettuce. Toss to mix. Fill the bacon cups with the mixture and serve. Quick & Easy Keto BLT Cups
  6. Eat immediately. The unfilled bacon cups can be stored in the fridge for up to 5 days. The salad is best prepared fresh and can be stored in the fridge for up to a day.
    Quick & Easy Keto BLT Cups

Ingredient nutritional breakdown (per serving, 1 BLT cup)

Net carbsProteinFatCalories
Bacon, crispy (bacon grease removed)
0 g10.3 g3.4 g72 kcal
0.1 g0.2 g15.2 g136 kcal
Lemon juice, fresh
0.3 g0 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Tomatoes, cherry, fresh, sweet varieties
0.5 g0.1 g0.1 g4 kcal
Lettuce, Romaine
0.3 g0.3 g0.1 g4 kcal
Total per serving, 1 BLT cup
1.1 g10.9 g18.8 g216 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 (2)

Great idea! Made them a few days ago and they were a hit! I didn't use the lemon juice because my mayonnaise brand is pretty acidic already. I think it's important not to stretch the bacon around the cups too much, because as it cooks it contracts significantly and ends up a bit deformed. It still made usable bacon cups, though, and they were delicious.

Thank you for the great tip, Erica!