Bacon and egg cups baked in avocado

Why This Works for Intermittent Fasting

Each baked avocado cup delivers a near-perfect ratio of healthy fats and protein with minimal carbohydrates, keeping insulin low and fat-burning active even as you break your fast. The monounsaturated fats in avocado combined with the saturated fat from bacon and yolk create a deeply satiating meal that suppresses hunger for hours — ideal for extending your eating window without snacking. With virtually zero sugar and no starchy carbs, this breakfast causes no blood glucose spike and preserves the metabolic state your fasting window built.

Ingredients

• 2 large ripe avocados
• 4 large eggs
• 4 rashers streaky bacon
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ teaspoon smoked paprika
• Fresh chives, finely chopped, to serve (optional)
• Chilli flakes, to serve (optional)

Instructions

1. Preheat your oven to 200°C (400°F / Gas 6).
2. Cook the bacon rashers in a frying pan over medium-high heat for 3–4 minutes until crispy. Transfer to a paper towel-lined plate and crumble into pieces once cool.
3. Halve the avocados lengthways and remove the stones. Using a spoon, scoop out a little extra flesh from the centre of each half to create a well large enough to hold an egg without overflowing.
4. Place the avocado halves cut-side up in a snug baking dish or muffin tin to prevent them tipping. If needed, slice a thin sliver off the skin side of each half so they sit flat.
5. Carefully crack one egg into each avocado cup. Season with sea salt, black pepper, and smoked paprika.
6. Scatter the crumbled bacon evenly over the tops of each cup.
7. Bake for 15–20 minutes, until the egg whites are fully set but the yolks are still slightly runny. For fully set yolks, add a further 3–4 minutes.
8. Serve immediately, scattered with chives and chilli flakes if using.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD. This recipe is an exceptional first meal after a fasting window — the dense combination of avocado fat, egg protein, and bacon keeps blood sugar stable and delivers a slow, sustained energy release that carries you comfortably through the rest of your eating window without the need to snack.

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