“These little breakfast bacon and egg ‘muffins’ are something of a mini-frittata. They are very rich, so one batch could last you a couple of mornings (they store well in the fridge). Pop them in the microwave for a quick keto-friendly breakfast. Do change up the filling – mushroom, peppers and different cheese all work well. If you can’t be bothered with cleaning the muffin tin (eggs are notorious for sticking), use cupcake cases. One serving = 2 muffins.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Keto Breakfast Bacon and Egg ‘Muffins’…
Eggs are considered a highly nutritious and versatile food that can be a valuable part of a balanced diet. They are an excellent source of high-quality protein, which is essential for building and repairing tissues in the body. The protein in eggs contains all the essential amino acids, making them a complete protein source. This makes eggs especially valuable for individuals looking to increase their protein intake, such as athletes and those involved in strength training.
Keto Breakfast Bacon and Egg ‘Muffins’ by Monya Kilian Palmer
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Eggs are rich in essential nutrients like vitamins and minerals, including vitamin B12, vitamin D, riboflavin (B2), and selenium. They also contain small amounts of vitamins A, E, and K, as well as calcium, zinc, and phosphorus. These nutrients play various roles in maintaining good health, from supporting bone health to promoting immune function.
Eggs are one of the best dietary sources of choline, a nutrient that is crucial for brain health and the development of cell membranes. Adequate choline intake is especially important during pregnancy and early childhood.
While eggs do contain some fat, the majority of the fat is healthy monounsaturated and polyunsaturated fats. They are also a good source of omega-3 fatty acids, which are beneficial for heart and brain health. Eggs are incredibly versatile and can be prepared in numerous ways, they are also affordable.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for these Keto Breakfast Bacon and Egg ‘Muffins’, as well as all the Breakfast ideas on Fats of Life®.
Keto Breakfast Bacon ‘Muffins’
Per serving
Equipment
Ingredients
- 8 rashers streaky smoked bacon, chopped
- 6 eggs
- 120 g (4.2 oz) unsweetened almond milk
- 70 g (2.5 oz) Cheddar cheese, finely grated
- salt and white pepper
- 1 TB unsalted butter, to grease
Instructions
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
- Fry the chopped bacon in a hot pan and set aside to cool.
- Whisk the eggs and almond milk and add the grated cheese and bacon bits. Season with salt and white pepper.
- Grease a muffin tray with the butter and scoop the mixture into 8 parts of the muffin tray tin. (Do not pour the mixture, as all the bacon will end up in the last few ones. If you scoop, you will have an even distribution of bacon)
- Bake for 20 minutes. Use a sharp knife to loosen around the edges and remove.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving (1 serving = 2 muffins)Calories 327Kcal / 1368kJ
Fat 27g
Carbohydrates 0g
Protein 22g
Allergens
Almonds
Eggs
Milk
See all the Breakfast recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
5 Comments
Hi Monya, we are just getting into keto so I decided to start with the cheese and bacon muffins. I have to say they were absolutely delicious. I actually cooked them in my Ninja and they came out very well if a little wonky. I cooked them for 18mins on Bake setting 170.
Hi Sally, its great to hear from you! Thrilled you like the muffins and that they can be made in your Ninja. Best of luck with your keto journey – and stay in touch! xxx
Had these for lunch — first recipe from your book — very tasty thank you!
You are so welcome! The recipes in Keto Kitchen are all SO LOVELY…. You are hopefully in for a treat :) Thank you for the feedback xxxxxx
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx