Egg muffins with bacon and cheddar
Prep
10 mins
Cook
20 mins
Total
30 mins
Serves
6
Calories
195 kcal
Why This Works for Intermittent Fasting
Each egg muffin delivers a concentrated hit of protein and fat with virtually zero carbohydrates, producing almost no insulin response — exactly what you want when breaking a fast. The combination of eggs, bacon, and cheddar creates lasting satiety that carries you comfortably through a long eating window without the urge to snack. These also refrigerate well, so you can make a…
May 26, 2026 · 09:00:00 ET
Why This Works for Intermittent Fasting
Each egg muffin delivers a concentrated hit of protein and fat with virtually zero carbohydrates, producing almost no insulin response — exactly what you want when breaking a fast. The combination of eggs, bacon, and cheddar creates lasting satiety that carries you comfortably through a long eating window without the urge to snack. These also refrigerate well, so you can make a batch once and have clean breakfasts ready for three days.
Ingredients
- 6 large eggs
- 6 rashers streaky bacon
- 80g (3 oz) mature cheddar cheese, grated
- 2 tablespoons double cream (heavy cream)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- Butter or ghee for greasing
Instructions
- Preheat your oven to 180°C (350°F / Gas 4). Grease a 6-hole muffin tin generously with butter or ghee.
- Place the bacon rashers in a cold frying pan and cook over medium heat for 3–4 minutes, turning once, until the fat renders but the bacon is not yet fully crisp. Remove and set aside.
- Line each greased muffin cup by curling a bacon rasher around the inside edge to create a cup shape.
- In a bowl, whisk together the eggs, double cream, salt, and black pepper until combined.
- Pour the egg mixture evenly into the six bacon-lined muffin cups, filling each about three-quarters full.
- Sprinkle grated cheddar over the top of each cup.
- Bake for 18–20 minutes until the eggs are fully set in the centre and the tops are lightly golden.
- Allow to cool in the tin for 2 minutes, then run a knife around the edges and remove carefully. Serve immediately or refrigerate for up to 3 days.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 195 kcal |
| Protein | 14g |
| Carbohydrates | 1g |
| Fat | 15g |
| Fibre | 0g |
| Sugar | 0g |
Fasting Compatibility
Best for: 16:8, 18:6, OMAD. These egg muffins are an ideal first meal after a fasting window — the high fat and protein content stabilises blood sugar immediately and prevents the post-meal energy crash that often follows carbohydrate-heavy breakfasts. The minimal carbohydrate load means insulin remains low even after eating, preserving more of the metabolic benefits of your fast.
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