Low Carb Bacon Avocado Breakfast Cups

These Low Carb Bacon Avocado Breakfast Cups combine crispy bacon, creamy avocado, and baked eggs into a rich, satisfying keto breakfast. Bacon slices are molded into a muffin pan to form sturdy, crunchy cups that cradle a silky avocado base and protein-packed baked eggs. Finished with a touch of cheese and fresh herbs, each portion is high in healthy fats, low in carbs, and perfect for meal prep, giving you a grab-and-go breakfast that keeps you full and energized while staying strictly keto.

Course Breakfast, Brunch

Cuisine American, Keto

Keyword Avocado, Bacon, egg cups, gluten free, keto, low-carb, meal prep

Prep Time 15

Cook Time 25

Total Time 40

Servings cups

Calories 360kcal

Equipment

12-cup muffin pan
baking sheet
Parchment Paper
Mixing bowl
Small bowl
Whisk
cooling rack

Ingredients

For the bacon cups

12 slices thick-cut bacon do not use thin bacon
1 tablespoon avocado oil or olive oil, for greasing the muffin pan

For the avocado egg filling

3 medium ripe avocados halved, pitted, and peeled
6 large eggs
1/4 cup heavy cream or unsweetened full-fat coconut milk
1/2 cup shredded cheddar cheese or shredded Monterey Jack
1/4 cup grated Parmesan cheese
2 tablespoons chopped fresh chives or green onions
1/2 teaspoon fine sea salt plus more to taste
1/4 teaspoon freshly ground black pepper
1/4 teaspoon garlic powder

Optional toppings

1/4 teaspoon crushed red pepper flakes for heat
1 teaspoon everything bagel seasoning
2 tablespoons extra chopped fresh herbs such as parsley or cilantro, for serving

Instructions

Preheat the oven to 400°F and place a rack in the center of the oven.
Line a baking sheet with parchment paper and lightly grease a 12-cup muffin pan with avocado oil.
Arrange the bacon slices on the prepared baking sheet and par-bake them for about 8 minutes until the fat has started to render and the slices are just beginning to firm but are still pliable.
Let the par-baked bacon cool for a few minutes until cool enough to handle but still warm and flexible.
Press one bacon slice around the sides of each greased muffin cup, overlapping as needed to form a ring and pressing gently so it adheres to the pan.
Cut the remaining bacon slices into halves or thirds and use the pieces to cover the bottom of each muffin cup, creating a full bacon cup with no large gaps.
Return the muffin pan with the shaped bacon cups to the oven and bake for 5 to 7 minutes until the bacon is starting to crisp along the edges but is not fully dark and brittle.
While the bacon cups finish baking, place the avocados in a mixing bowl and mash them with a fork until mostly smooth but still slightly chunky if you like texture.
Stir the heavy cream, shredded cheddar, grated Parmesan, chives, salt, black pepper, and garlic powder into the mashed avocado until well combined, then taste and adjust seasoning to your preference.
Carefully remove the muffin pan from the oven and let the bacon cups cool for 3 to 5 minutes so the fat thickens slightly and the cups hold their shape better.
Divide the avocado mixture evenly among the bacon cups, spooning it into the bottom of each cup and gently pressing to create a small well for the egg.
Crack one egg into a small bowl, then gently slide it on top of the avocado layer in a bacon cup, repeating with the remaining eggs until each of six cups has an egg and leaving the remaining cups empty if using a 12-cup pan.
Bake the filled bacon avocado cups at 375°F for 10 to 14 minutes, or until the egg whites are set and the yolks are cooked to your desired level of doneness.
If you prefer firmer yolks, turn off the oven and let the cups sit in the warm oven for an additional 3 to 5 minutes, checking frequently to avoid overcooking.
Remove the muffin pan from the oven and let the cups rest for 5 minutes to firm up slightly and cool to a comfortable serving temperature.
Run a thin knife or offset spatula around the inside of each muffin cup to loosen the bacon, then carefully lift each breakfast cup out and transfer to a plate or cooling rack.
Top the cups with crushed red pepper flakes, everything bagel seasoning, and extra fresh herbs if using, and serve warm.
To store for meal prep, let the cups cool completely, then refrigerate them in an airtight container for up to 3 days and reheat in a 350°F oven for about 10 minutes before serving.

Notes

For the best texture, use thick-cut bacon so the cups stay sturdy as they bake and lift out easily. Choose ripe avocados that yield slightly to gentle pressure without being mushy, which gives a creamy center that pairs beautifully with the crisp bacon. If you want to reduce calories and fat slightly, you can omit the cheddar or Parmesan, but keep in mind that the cheese adds richness and helps bind the avocado mixture. To avoid overcooked eggs, start checking doneness a few minutes early, since every oven runs a bit differently. These cups reheat best in the oven or toaster oven, which helps crisp the bacon again, while microwaving is faster but will soften the bacon and slightly change the texture. Serve alone for a very low carb breakfast or pair with a side of leafy greens dressed in olive oil and lemon juice for extra fiber and micronutrients while staying keto.

Nutrition