Keto Breakfast: Bacon, Eggs, And Cheese

Bacon, eggs, and cheese are all foods that can be eaten as part of a keto diet. The keto diet is a low-carb, high-fat, and moderate-protein diet. The aim is to change your body's biochemistry to use fat instead of carbohydrates as its main fuel source, which can lead to weight loss. Cheese is a great source of fat and protein and is allowed on the keto diet, although some types are better than others. Cheddar, goat, blue, and Gouda cheese are all good options, while cottage cheese and processed cheese should be avoided. Bacon is also high in fat and a staple breakfast food for those on the keto diet, and eggs are a good source of protein.

How to cook bacon and eggs for keto

Bacon and eggs is a staple breakfast for many people on the keto diet. Here is a step-by-step guide on how to cook bacon and eggs for keto.

Cooking the Bacon:

First, preheat your oven to 350 F. Then, lay the bacon on a cookie sheet and put it in the oven when it's heated. It will take about 10-15 minutes for the bacon to cook. You can take it out when it looks crispy.

Cooking the Eggs:

For perfect scrambled eggs, make sure that your eggs are at room temperature. Add some heavy whipping cream to the eggs and whisk lightly. You want to have streaks of egg whites running through, which will ensure different textures in every bite.

Next, heat your pan to medium-low on the stove and add some butter. Once the butter has melted, add your egg mixture. It is important not to stir the eggs too much. You want to make sure they are set properly on the bottom.

Gently stir the eggs with a spatula in a figure-eight pattern. Only stir 3-4 times to bring up the eggs from the bottom, as you want them to stay intact. Once the eggs have set on the bottom again, stir once more, folding the eggs over to ensure the mixture is cooked.

Finally, add salt and pepper to taste. It is important not to overcook the eggs, and you want them to be slightly runny when you take them out of the pan as they will continue to cook from the residual heat.

Alternative Option:

If you want to mix things up, you can try making keto bacon, egg, and cheese bites. These are a great grab-and-go breakfast option and are very simple to make. All you need are six basic keto ingredients: eggs, cream cheese, cooked bacon, shredded cheese, coconut or almond flour, and baking powder.

To make the bites, preheat your oven to 350 F. In a medium-sized mixing bowl, combine all the ingredients. Make sure to break up the cream cheese as you stir. Let the mixture sit for about 10 minutes to allow the flour to absorb some moisture.

Spray a mini muffin pan with oil and fill each cavity about 3/4 full. Bake for 15-18 minutes or until golden brown and cooked through. These bites will last 3-4 days in the fridge and can also be frozen for up to 3 months.

Is cheese keto-friendly?

Cheese is a staple in many diets, but is it keto-friendly? The good news for cheese lovers is that cheese is allowed on the keto diet. In fact, it is even encouraged. This is because cheese is high in fat, moderate in protein, and low in carbohydrates, which aligns with the key principles of the keto diet.

However, not all cheeses are created equal when it comes to keto. While cheese is a great option for those following a keto diet, some varieties are better than others due to variations in fat content and processing. Here's a breakdown of the best and worst cheeses to choose from when on a keto diet.

Best Cheeses for Keto

• Cheddar: A popular choice that comes in a range of flavours, from sharp to mild. Cheddar has a good balance of fat, protein, and low carbs, making it a great fit for keto.
• Gouda: Slightly sweet and creamy, gouda has a similar nutritional profile to cheddar, with high fat and low carbs. It also has a low melting point, making it perfect for topping burgers or adding to keto-friendly mac and cheese.
• Goat Cheese: Goat cheese, or chevre, has a creamy texture and a tangy flavour. It is lower in lactose than cow's milk cheese, making it easier to digest for those with lactose intolerance. Goat cheese also has minimal carbs, fitting well within keto guidelines.
• Blue Cheese: Blue cheese has a unique flavour and creamy texture due to the use of specific mould cultures in its production. It is high in fat and low in carbs, making it a keto-approved choice. Blue cheese is a tasty addition to salads, dips, or sauces.

Cheeses to Avoid on Keto

• Cottage Cheese: While generally considered a healthy option, cottage cheese has a higher carbohydrate content compared to other cheeses. Even small amounts of carbohydrates can add up quickly, so it's best to limit cottage cheese intake when on a keto diet.
• Low-Fat Cheese: Keto prioritises high-fat foods to make up for the reduction in calories from carbohydrate restriction. Therefore, low-fat cheese varieties are not ideal for keto. Stick to full-fat cheeses to fuel your body with enough fat to maintain ketosis.
• Processed Cheese: These include products like American cheese, spray-can cheese, and other cheese products with added ingredients like whey powder, canola oil, and preservatives. These processed options tend to have unfavourable nutrient profiles and are best avoided on keto.

When following a keto diet, it is important to remember that while cheese is allowed, it should still be consumed in moderation as it is high in calories and saturated fat. Additionally, if you find that your weight loss has plateaued, you may need to reduce your dairy intake as it could be hindering your progress. It is always recommended to seek professional advice from a dietitian or healthcare professional to ensure your dietary requirements are being met.

Keto bacon, egg, and cheese roll-ups

Ingredients:

• 8 slices of uncooked bacon
• 3 slices of cheddar cheese, cut into 3 smaller slices or shredded
• 3 large eggs
• Black pepper
• Freshly ground black pepper
• Finely chopped chives
• Butter
• Milk
• Garlic powder

Method:

• Preheat your oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper and foil. If you have one, place a rack on top.
• Warm a skillet with butter or oil and whisk the eggs together in a small bowl. Season with black pepper.
• Scramble the eggs and remove from heat. They should be slightly undercooked as they will be going into the oven.
• Lay out 2 slices of bacon onto the sheet, slightly overlapping, and add 3 pieces of the cheese to the bacon.
• Add some of the eggs on top of the cheese and gently roll up the bacon. Place the roll-ups onto the baking sheet, making sure not to overstuff them with eggs, as they won't roll as well.
• Repeat the process for the rest of the bacon and bake in the oven for 22-25 minutes. If you want them crispy, broil for an additional minute.
• Serve while warm and enjoy!

Tips:

• These roll-ups are great for meal prep as they can be stored in the fridge for up to 3 days and reheated in the oven or microwave.
• You can also switch up the ingredients based on your preferences. Try using spicy Pepper Jack cheese instead of cheddar, or replace the bacon with ham for a different flavour.

Keto bacon and egg crescent rolls

Ingredients for 8 Servings:

• 1 tablespoon unsalted butter
• Kosher salt, to taste
• Freshly ground pepper, to taste
• 6 slices cooked bacon
• 1 can refrigerated crescent roll dough (or make your own, see below)
• 1/2 cup shredded cheddar cheese
• (Optional: Sausage, spinach, ham, or other kinds of cheese)

To Make the Dough (Skip This Step If Using Store-Bought Dough):

In a large microwave-safe bowl, combine:

• 1 1/2 cups mozzarella cheese
• 1 ounce cream cheese

Heat in 30-second increments until the cheese is completely melted.

In a separate bowl, combine:

• 1/2 cup almond flour
• 1/2 teaspoon baking powder

Mix the almond flour with the melted cheeses. When the almond flour and cheese are nearly combined, add in a beaten egg white and stir well.

Using your hands, work the dough to make sure the egg white is completely worked in (no streaks of egg whites visible). If the dough seems too wet, just add 1 tablespoon of almond flour at a time until it feels right.

Preparing the Filling:

Cook the bacon slices and cut in half—each roll will have half a slice of bacon. Soft-scramble five eggs and add one ounce of cream cheese to the eggs. Remove from the skillet and place in a bowl. Stir in the shredded cheddar cheese and add salt and pepper to taste.

Assembling the Rolls:

Slice the dough into 8 triangles. At the fattest end of the triangle, add a heaping spoon of the egg mixture and half a slice of bacon. Tightly roll. When all the breakfast rolls have been assembled, brush with the beaten egg white.

Baking and Storing:

Bake for 15-20 minutes at 350°F until golden brown. These rolls are great for meal prep! They reheat easily and keep for up to 5 days. To store, simply allow them to cool completely on a wire rack. Then, place them in an airtight container or plastic bag and keep in the refrigerator.

Reheating:

You can reheat these several ways, including the microwave, oven, or air fryer:

• Microwave: Heat in 30-second increments until warmed through.
• Oven: Preheat the oven to 300°F and place the rolls on a baking sheet. Heat for 12-15 minutes until warmed through. Be careful not to overcook and dry out the rolls.
• Air Fryer: Heat the air fryer to 300°F (or 315°F if that is the lowest your air fryer goes) and heat for 5-6 minutes until warmed through.

Keto bacon and egg cups

These keto bacon and egg cups are a delicious, easy, and healthy breakfast option. They are packed with protein, low in carbs, and can be made in large batches, making them perfect for meal prep. Here's a detailed guide on how to make them:

Ingredients:

• Bacon
• Eggs
• Vegetables of your choice (onion, green pepper, spinach, etc.)
• Cheese (Monterey Jack, Cheddar, or a combination)
• Heavy cream or whipping cream
• Seasonings (Worcestershire sauce, nutmeg, salt, and pepper)

Optional Add-Ins:

• Other vegetables: mushrooms, broccoli, tomatoes, etc.
• Other meats: ham, sausage, or pork roll
• Other cheeses: Gruyere, mozzarella, feta, gouda, etc.
• Fresh herbs: chives, thyme, parsley, etc.
• Spicy ingredients: sriracha sauce, cayenne pepper, jalapenos, etc.

Instructions:

Preheat your oven to 350-400° F.

Chop the bacon into bite-sized pieces and fry them in a skillet until golden brown. Set aside and drain the excess fat.

Chop your desired vegetables and saute them in a small amount of bacon grease over medium heat until soft. Set aside.

In a medium-sized bowl, crack your eggs and add heavy cream or whipping cream, along with your desired seasonings. Whisk until thoroughly combined.

Combine the vegetables and 3/4 of the crumbled bacon in a separate bowl.

Grease a muffin tin and distribute the vegetable-bacon mixture among the muffin cups.

Add your desired cheese to each cup, followed by the egg mixture.

Top each cup with the remaining bacon and any desired garnishes, such as parsley or red pepper flakes.

Bake for approximately 15-20 minutes, or until a knife inserted comes out mostly clean. Be careful not to overbake, as this can make the eggs dry and rubbery.

Let the egg cups cool before removing them from the muffin tin.

Storage and Reheating:

These keto bacon and egg cups can be stored in an airtight container in the refrigerator for up to a week. To reheat, microwave for 15-30 seconds, being careful not to overheat, as this can dry out the eggs.

For longer storage, you can freeze the egg cups after they have cooled. Wrap them individually in plastic wrap and store them in a freezer bag or container for up to 2 months. To reheat, defrost overnight in the refrigerator, then warm in the microwave for no more than 30 seconds.

Tips:

• Use silicone or paper muffin liners for easier cleanup.
• Fill your muffin tins close to the rim, as the egg cups will rise and then sink as they cool.
• Don't skip the heavy cream or whipping cream, as it helps keep the cups moist.
• If you prefer wetter or runnier eggs, shorten the baking time slightly.
• Always add your meat and vegetables to each tin before adding the eggs to ensure even distribution.

Frequently asked questions