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+ servings
A closeup of two bacon and egg cups on a white plate

Bacon and Egg Cups with Avocado

Bacon and Egg Cups with Avocado are an easy make ahead meal for a grab and go breakfast. Low carb and keto friendly
Course Breakfast, brunch, lunch
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 cups
Calories 316kcal


  • 6 rashers bacon
  • 3 small avocados or 2 large
  • 3 tsp hot sauce or to taste
  • salt and pepper
  • squeeze of lemon juice
  • 6 eggs free run


  • Pre heat the oven to 220ºc / 430ºf
  • Line each muffin mould with bacon - I used a small piece to lay on the bottom of the tin and then a length of bacon to wrap around outer edge. 
  • Place the bacon in the oven for 10-15minutes until it starts to go crispy.
  • Whilst the bacon is cooking, peel and mash the avocados in a bowl.  Add the hot sauce, a squeeze of lemon juice and a good pinch of salt and pepper. Combine well.
  • Remove the bacon from the oven (keep the oven on).  Using a teaspoon, add the mashed avocado to the bacon rings.  The bacon will have shrunk slightly, but try to fill the centre of the bacon.  Make a well using the back of the spoon in the middle of each mould for the egg to sit in.
  • Crack an egg into the centre of each muffin mould. Place the tin back n the oven for 10 minutes until the eggs are cooked
  • Once the eggs are baked, remove from the oven and let them cool slightly.  Run a knife around the edge of each cup and lift out with a spoon.


If you are using these for meal prep, let the cups completely cool, then pop in the fridge.  Reheat them at 180ºc / 360ºf for 10 minutes.
Nutritional value based on 1 of 6 servings


Calories: 316kcal | Carbohydrates: 9g | Protein: 10g | Fat: 28g | Saturated Fat: 6g | Cholesterol: 178mg | Sodium: 326mg | Potassium: 592mg | Fiber: 7g | Sugar: 1g | Vitamin A: 385IU | Vitamin C: 12.1mg | Calcium: 37mg | Iron: 1.4mg