Keto Bacon-Wrapped Asparagus Egg Cups Recipe

Learn how to make these homemade keto bacon-wrapped asparagus egg cups – the best easy baking recipe for a protein-rich low-carb breakfast. The technique of wrapping asparagus in bacon creates a natural cup that holds the egg perfectly, resulting in a foolproof savory dish that's both impressive and simple.

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

20 mins

Serves:

6 egg cups

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">12 slices streaky bacon (about 250g)</li><li class="ingredients-single-item">18 asparagus spears (about 200g), woody ends trimmed</li><li class="ingredients-single-item">6 large eggs</li><li class="ingredients-single-item">60g grated cheddar cheese (or Gruyère)</li><li class="ingredients-single-item">2 tbsp fresh chives, finely chopped</li><li class="ingredients-single-item">1 tsp garlic powder</li><li class="ingredients-single-item">½ tsp smoked paprika</li><li class="ingredients-single-item">Salt and freshly ground black pepper to taste</li><li class="ingredients-single-item">1 tbsp olive oil for greasing</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size:

🔥 Calories:

🥑 Fat:

🧈 Saturated Fat:

🍞 Carbohydrates:

🍭 Sugar:

🍗 Protein:

🫀 Cholesterol:

🧂 Sodium:

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">6-cup muffin tin</li><li class="equipment-single-item">Kitchen tongs</li><li class="equipment-single-item">Silicone pastry brush</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 190°C. Thoroughly grease a 6-cup muffin tin with olive oil, making sure to coat the sides well to prevent sticking. The oil creates a barrier that makes removal easier after baking.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Par-cook your bacon slices by microwaving them for about 1 minute or until they're just beginning to render fat but remain pliable. This partial cooking ensures the bacon will crisp perfectly in the oven without burning, while still being flexible enough to mold.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Blanch the asparagus spears by placing them in boiling water for 1-2 minutes until bright green, then immediately transfer to ice water. This quick cooking technique preserves their color and ensures they'll be perfectly tender after baking.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Take two bacon slices per muffin cup and arrange them in a cross pattern over each cup, allowing the ends to hang over the edges. Press gently into the cups to create a bacon "nest" - this forms the structure that will hold your eggs.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Place 3 blanched asparagus spears in each bacon-lined cup, arranging them so the tips extend slightly above the edges for an attractive presentation. The asparagus adds structure while infusing the eggs with flavor.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Carefully crack an egg into each cup, being cautious not to break the yolk. If you're concerned about shell fragments, crack each egg into a small bowl first before transferring to the muffin cup.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Sprinkle each cup with grated cheese, garlic powder, salt, and pepper. The cheese will create a golden, flavorful crust while the seasonings infuse throughout the egg as it bakes.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Bake for 15-20 minutes, depending on how set you prefer your yolks. For runny yolks, aim for 15 minutes; for fully set yolks, bake for the full 20 minutes. The egg whites should be completely opaque and the bacon should be crisp and caramelized.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Allow the egg cups to cool in the tin for 5 minutes – this resting period helps them set and makes removal easier. Carefully run a knife around each cup to loosen, then use a spoon to gently lift each egg cup out.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4>Garnish with chopped fresh chives and a sprinkle of smoked paprika for color and flavor. Serve warm, either on their own or with a side of avocado for an extra keto-friendly touch.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Keto Bacon-Wrapped Asparagus Egg Cups Recipe?

The main ingredients include streaky bacon, asparagus spears, large eggs, cheddar or Gruyère cheese, fresh chives, garlic powder, smoked paprika, salt, black pepper, and olive oil for greasing. These create a perfect balance of protein, healthy fats, and minimal carbohydrates.

How to cook Keto Bacon-Wrapped Asparagus Egg Cups Recipe at home?

Learn how to cook Keto Bacon-Wrapped Asparagus Egg Cups by first creating bacon "nests" in a muffin tin using par-cooked bacon. Add blanched asparagus spears, crack in eggs, season with cheese and spices, then bake at 190°C for 15-20 minutes until the bacon is crispy and eggs are set to your preference. Rest briefly before serving.

Can I meal prep these egg cups for the week?

Yes! These bacon-wrapped egg cups store well in the refrigerator for up to 4 days. Allow them to cool completely before storing in an airtight container. Reheat in a microwave for 30-45 seconds or in a preheated oven at 160°C for about 5-7 minutes until warmed through.

How do I ensure my bacon gets crispy without burning the eggs?

The key is par-cooking the bacon before wrapping. Microwave the slices for about 1 minute to render some fat while keeping them pliable. When baking, position the rack in the middle of the oven (not too close to heating elements) and monitor closely after 15 minutes.

What alternatives can I use if I don't have asparagus or don't like it?

Great substitutes include broccoli spears, green beans, bell pepper strips, or spinach (wilted first). For a different flavour profile, try using cherry tomatoes or avocado slices added after baking. Ensure vegetables are trimmed to fit the muffin cups properly.

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