Bacon and Egg Flans

Probably my favourite meal prep of the week, perfect for lunch and breakfasts. Hot or cold are perfect as a meal in themselves. I vary the ingredients each time I cook a batch. I add pickles, gherkins, Jalapeno peppers, Capers and Pesto.

Adding Basil, chives or parsley to dress them up. Keto loaded ingredients which will give you bounds of energy


6 Medium eggs

6 Slices of streaky bacon

Salt -Pinch

Black pepper -Pinch

Sun-dried Tomatoes 6 pieces(18g)

Goats cheese 142g

Jalapeno peppers Cooked from fresh 30g (optional)


(per flan)

Calories: 141 Kcal

Fat: 10.9g

Total Carbs: 2.0g

Fibre: 0.6g

Net Carbs: 1.3g

Protein: 9.2g


  1. Warm the oven to 350 degrees F (180C). Grab a muffin tray and grease with some butter to stop flans from sticking

  2. You can fry the bacon first if you prefer your bacon crispy or line the bacon on the outer rim of the muffin slot

  3. Crack an egg into each slot with the bacon. Add salt and pepper to the top

  4. Add a slice of soft goats cheese and jalapeno peppers

  5. Cook in the oven for 17-20 mins

  6. Store in refrigerator for 3 days max in airtight container

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