Bacon and Egg cups….protein on the go!

by Dec 1, 2014Diet, Health0 comments

Clients often struggle to get their protein levels up high enough to build muscle and reduce their waistline so here’s a solution that came directly from a client that has made HUGE progress and is so proactive with his new diet that he came across this recipe and I insisted on getting it off him and sharing with everyone….so here goes.The nutrition details generated from Myfitnesspal are:

Per Serving (1 Serving is 2 B&E Cups)
Calories 234
Fat 19.8g (all good)
Carbs 0.2g (add green to plate)
Protein 14.2g (Yesss!)


  • 50g bacon (1 rasher per cup plus about half a rasher chopped up to fill the bottom of 2 cups)
  • 2 eggs
  • 5g of feta
  • Salt & Pepper
  • Add chives – but they would be real good on top of these puppies.

Preheat Oven to 200 C on fan bake
Grease a muffin tray with butter, ghee or coconut oil
Loop a slice of bacon into each cup. Use some smaller pieces of broken or cut up bacon to line the bottom and try to fill in the gaps as much as possible but this doesn’t need to be perfect.

Gently crack an egg into the centre of each cup, sprinkle with some Feta and chopped chives and bake for 10 – 15 mins until the egg white is firm (or as you like it). 

Once cooked and cooled remove from the pan with a spoon or knife.

Alternative – Whisk the eggs and add spinach, cheese (or whatever else you like) to the mixture before pouring into the cups.


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