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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
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
Instructions
- 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).
- 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.
- Place a tablespoon of cheese into the mold then crack an egg into each mold.
- Transfer to oven for 20-25 minutes or until set. Eat warm or cold. Store in the fridge for up to 4 days.
Ingredient nutritional breakdown (per serving, 1 cup)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.3 g | 5.5 g | 4.2 g | 63 kcal |
| Turnip, raw |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 4.1 g | 7.5 g | 84 kcal |
| Cheddar cheese |
| 0.3 g | 2.2 g | 3.1 g | 38 kcal |
| Total per serving, 1 cup |
| 1.6 g | 12 g | 14.9 g | 191 kcal |
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