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
Ingredients
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)
Macronutrients
(per flan)
Calories: 141 Kcal
Fat: 10.9g
Total Carbs: 2.0g
Fibre: 0.6g
Net Carbs: 1.3g
Protein: 9.2g
Preparation
- Warm the oven to 350 degrees F (180C). Grab a muffin tray and grease with some butter to stop flans from sticking
- You can fry the bacon first if you prefer your bacon crispy or line the bacon on the outer rim of the muffin slot
- Crack an egg into each slot with the bacon. Add salt and pepper to the top
- Add a slice of soft goats cheese and jalapeno peppers
- Cook in the oven for 17-20 mins
- Store in refrigerator for 3 days max in airtight container