Egg & Cheese Cups
By Layla Ibrahim · Mediterranean Heritage Cook · Updated 2026-05-07
Easy baked egg cups with melted cheddar and crispy bacon bits. 6g protein per cup. Batch 12 in 25 minutes, reheat through the week — $0.50 each.
Carnivore egg and cheese cups are individual baked egg cups made in a 6-cup muffin tin: a layer of shredded cheddar at the bottom of each cup, one whole egg cracked on top, and crumbled cooked bacon plus more cheese on top. They bake at 375°F for 12 to 15 minutes until the whites are set but the yolks are still slightly runny. Each cup contains 24g protein, 26g fat, 1g carbs, and 340 calories. The recipe is engineered for batch cooking — six cups take 20 minutes total and reheat in a skillet for 90 seconds in the morning. Generous greasing with butter is the only step that matters for clean release; pop them out by running a knife around the edge. A batch of 6 cups costs about $2 in eggs, cheese, and bacon — under $0.35 per cup. They're the cheapest portable carnivore breakfast you can make and survive 5 days in the fridge with the texture mostly intact.
Ingredients
| Ingredient | Protein | Fat | Calories |
|---|---|---|---|
| 1 large egg (per cup) | 6g | 5g | 70 |
| ⅙ cup shredded cheddar (per cup) | 11g | 14g | 175 |
| ⅔ strip crumbled bacon (per cup) | 6g | 6g | 85 |
| Butter (greasing — trace per serving) | 1g | 1g | 10 |
| Per serving | 24g | 26g | 340 |
Macros per serving (after cooking and any fat draining). Source: USDA FoodData Central.
Instructions
- 1
Preheat oven to 375°F. Grease a 6-cup muffin tin generously with butter.
- 2
Sprinkle a layer of shredded cheese into the bottom of each cup.
- 3
Crack one egg into each cup on top of the cheese.
- 4
Top each egg with crumbled bacon and remaining cheese.
- 5
Bake for 12-15 minutes until egg whites are set but yolks are still slightly runny.
- 6
Let cool for 2 minutes, then run a knife around the edges to pop them out.
- 7
Eat fresh or refrigerate. Reheat in a skillet or microwave for quick breakfasts all week.
Nutrition per Serving
Frequently Asked Questions
How long do they keep?
5 days in a sealed container in the fridge, or 1 month frozen. Reheat in a hot skillet for 90 seconds per side, or in a 350°F oven for 4 minutes. Microwaving works in a pinch (45 seconds at 60% power) but rubberizes the egg whites. For breakfast meal prep, make a full batch of 12 cups on Sunday for the week.
I don't have a muffin tin — what else can I use?
Silicone egg cups, ramekins, or small oven-safe glass jars all work at the same temperature and time. A 6-well silicone tray is the easiest substitute and doesn't need greasing. You can also use a small cast iron skillet to make one giant egg-and-cheese pancake; cut it into 6 wedges after baking.
Can I make it dairy-free?
Yes — replace the cheese with extra cooked bacon (4 more strips) or browned ground sausage (¼ lb). The protein and fat profile shifts: protein drops slightly to 22g, fat stays around 24g. The texture loses the gooey center but gains a savory, meaty base. This version is fully strict-carnivore compatible.
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