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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
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)
Instructions
- 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.
- 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.
- 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.
- Prepare the dressing. In a medium bowl whisk together the mayonnaise, lemon juice, salt and pepper. Halve the cherry tomatoes.
- To the bowl with the dressing, add the tomatoes and lettuce. Toss to mix. Fill the bacon cups with the mixture and serve.
- 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.
Ingredient nutritional breakdown (per serving, 1 BLT cup)
| Net carbs | Protein | Fat | Calories |
|---|
| Bacon, crispy (bacon grease removed) |
| 0 g | 10.3 g | 3.4 g | 72 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 15.2 g | 136 kcal |
| Lemon juice, fresh |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Tomatoes, cherry, fresh, sweet varieties |
| 0.5 g | 0.1 g | 0.1 g | 4 kcal |
| Lettuce, Romaine |
| 0.3 g | 0.3 g | 0.1 g | 4 kcal |
| Total per serving, 1 BLT cup |
| 1.1 g | 10.9 g | 18.8 g | 216 kcal |
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