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5 from 2 votes

Keto Egg Cups with Bacon & Cheese

These Keto Egg Cups are an easy, delicious low carb breakfast recipe that is perfect for grabbing on-the-go! Made with bacon, cheese, heavy cream, and veggies, they are baked in the oven using a muffin tin, so you can make these ahead of time in large batches and freeze for later.
Prep Time10 mins
Cook Time18 mins
5 mins
Total Time33 mins
Course: Breakfast, Brunch
Cuisine: American
Servings: 12 cups
Calories: 228kcal
Author: Kasey Trenum


  • 10 eggs
  • 8 slices bacon
  • ½ medium onion chopped
  • ½ medium green pepper chopped
  • 2 oz spinach finely chopped
  • ½ cup heavy whipping cream
  • 1 ¾ cups cheddar cheese
  • ¼ cup Monterey jack cheese
  • 1 tsp Worcestershire sauce
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • dash of nutmeg
  • ½ tsp parsley for garnishing
  • ½ tsp red pepper flakes optional*


  • Preheat the oven to 375° F.
  • Slice bacon into bite-sized pieces, then fry in a skillet until golden brown. Set aside to drain fat.
  • Reserve 1 tbsp of the bacon grease and saute the onion and green peppers over medium heat until they are soft. Set aside to drain on a paper towel.
  • In a medium-sized bowl, crack 10 eggs, then add heavy whipping cream, Worcestershire sauce, pepper, salt, and a dash of nutmeg. With a whisk, beat the eggs until the ingredients are thoroughly combined.
  • Combine the green peppers, onion, chopped spinach, and ¾ of the crumbled bacon in another bowl and distribute the filling amongst the muffin tins.
  • Add the Monterey jack cheese to each cup, followed by the cheddar.
  • Distribute the egg mixture evenly amongst each muffin tin.
  • Top each cup with your reserved bacon. Then sprinkle parsley and red pepper flakes on top. *Optional
  • Bake for approx 18-22 minutes or just until a knife comes out mostly clean. Make sure not to burn. I take them out before they turn brown. If you like them, "wet" undercook them a few minutes.
  • They will puff up with steam as they bake but sink a bit when you take them out of the oven. That's normal!



**My oven in the new house bakes hotly. They baked in 18 minutes but, your oven may take a few minutes longer, so that is why I gave a larger range.

Egg cup filling variations

These egg cups are easily customizable, so feel free to change the filling as needed. Here are some other ingredients you can add to your egg bites:
  • thinly sliced mushrooms
  • small broccoli florets
  • other meats like ham, sausage or pork roll
  • other cheese like gruyere, mozzarella, feta or gouda
  • caramelized onions
  • fresh herbs such as chives, thyme or parsley
  • sriracha sauce, cayenne pepper or jalapenos for some heat
How to store keto egg cups:
Store in a sealed container in the fridge for 5-7 days. Reheat in the microwave for 15-30 seconds.
How to make these in advance and freeze:
If you want to meal prep and make your egg cups in large batches, make sure your egg muffins fully cool first. Then wrap them individually in plastic wrap before placing them in a freezer bag or container. They should last for about 6 weeks. Defrost before reheating!


Serving: 1muffin cup | Calories: 228kcal | Carbohydrates: 2g | Protein: 12g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 179mg | Sodium: 375mg | Potassium: 149mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1019IU | Vitamin C: 6mg | Calcium: 169mg | Iron: 1mg