low carb and keto breakfast cups perfect for meal prep

Keto Egg Cups With Bacon And Sausage

Keto Egg Cups will be a great way to jump start your mornings with a protein-packed breakfast. These keto egg muffins are simple to meal prep for the week. Grab your muffin tin and make bacon and sausage egg muffin cups for a quick and easy breakfast.

Egg cups are one thing I never get tired of. I love having a savory breakfast for the day, and these even make a tasty mid-day snack to fuel you to get past that 2 pm slump. If you haven’t tried these low carb muffin tin eggs, you got to give it a try.

low carb and keto breakfast cups perfect for meal prep

Keto Egg Cups

Keto egg cups are great to make on a Sunday and then warm up for the next few days for you and your family to enjoy. Make as many or as little as you want, and enjoy one tasty keto breakfast recipe.

Did you know that bacon contains an omega-3 fatty acid? This is the same that is found in fish, and a great ingredient to add into your diet, of course in moderations. This omega can help protect your heart. So as it fuels your body it is also adding nutrients to benefit your body as well.

Why Do You Use Muffin Tin To Cook These Egg Cups 

I love using a muffin tin to cook these egg cups because it holds it all together. You have a perfect portion control without having to guess. Then you can easily store these, grab one or two and warm them up as you go.

Looking For More Keto Breakfast Recipes

How Many Macros Do These Keto Egg Muffins Have 

Depending on the ingredients you use will vary in how many Macros this recipe has. I suggest using a Carb Manager or some other form to type in and track your exact ingredients so you don’t under or over calculate.

How To Make Bacon Sausage Keto Egg Muffins 

Keto breakfast cups recipe process.

Start by preheating your oven. Then grease your muffin tin and set aside.

Place your sausage patty inside each of the muffin tin spots. Then wrap a thicker piece of bacon around the sausage patty to create a side all around the muffin spot. If need be cut down your bacon to fit.

Then add in your chopped peppers on top of the sausage patties. Then cook for 10 minutes, and remove crack an egg in each muffin tin compartment.

Bake for another 10 minutes or until the eggs is cooked to your liking. Top with chopped parsley, salt, pepper or any other seasoning.

keto bacon sausage egg cup recipe great for meal prep and breakfast

 How Do You Get Bacon Crispy In Egg Muffin Recipes 

If you find that you want the bacon cooked more, simply pre-cook the bacon slightly in a skillet. Then remove before it becomes still. Allow to cool for a little time, and then when you can handle it, then place it in the muffin tin compartment. Pre-cooking the bacon will help in getting the bacon even crispier during the baking process.

Variations to Muffin Tin Eggs 

  • Feel free to pre-cook some onions and add in with chopped peppers
  • Top with a sprinkle of cheese
  • Use Canadian bacon instead of sausage or even ham
  • Scramble the eggs and pour them in instead of an over-easy egg
  • Add in chopped spinach
  • Or whatever else sounds good

There are so many different ways to enjoy these muffin tin eggs. Give one or more recipes a try and see how you like it.

How to Store These Muffin Tin Eggs

You can easily allow your egg cups to cool and then transfer into an airtight container and store them in the fridge. These will last up to 3-4 days. Then after that, you need to toss them out.

Can You Freeze Egg Cups 

Yes. I have frozen these many times to prep my freezer for breakfasts for the future. Simply allow the egg cup to cool from the oven and then place in freezer bags or in an airtight container. If you place them in the container, use wax paper to separate them, as they will stick together.

Then toss in the freezer and store them for up to three months.

How To Reheat Egg Cups 

Thaw your egg cups in the fridge overnight if frozen, or pull one from the fridge and reheat in the microwave. Generally, one minute to a minute and a half is all it takes. Depending on the power of your microwave will determine how long you need to reheat them.

keto bacon sausage egg cup recipe great for meal prep and breakfast

Have you ever tried keto egg cups? 

Keto Egg Cups With Bacon And Sausage

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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Breakfast
Servings 6
Calories 380 kcal


  • 6 large eggs
  • 6 slices of thick cut bacon
  • 6 small round sausage patties
  • 6 teaspoons diced bell peppers
  • salt and pepper to taste
  • muffin tin


  • Preheat the oven to 400 degrees Farhenheit.
  • Grease your muffin tin compartments, to make as many egg cups as you want. I made six.
  • Start by putting a small sausage patty in the bottom of your muffin tin.
  • Next, take a thicker piece of bacon and wrap it around the border of each muffin tin hole with the sausage.
  • Add a teaspoon of chopped peppers in each compartment. Bake for 10 minutes.
  • Remove from oven and then crack an egg in each cup, and bake for another 10 minutes or until the eggs are cooked to your liking.
  • Finally top with salt and pepper.


Serving: 1gCalories: 380kcalCarbohydrates: 9.4gProtein: 20.5gFat: 29.3gFiber: 1.6g
Tried this recipe?Let us know how it was!


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Keto and low carb bacon and sausage egg cup recipe.

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