Welcome to the ultimate guide on Keto and Bacon, where we combine the savory, satisfying taste of bacon with the powerful fat-burning benefits of the ketogenic diet.
Whether you’re new to Keto or a seasoned low-carb enthusiast, incorporating bacon into your meals can make sticking to your diet easier and more enjoyable.
Bacon, with its crispy, smoky flavor, is one of the most beloved and versatile foods in the low-carb world.
It’s a perfect match for the Keto diet, which focuses on high fat, moderate protein, and low carbs, making bacon an excellent option for those wanting to stay in ketosis.
In this guide, we will take you on a culinary journey through 20 of the best Keto bacon recipes, helping you elevate your meal game with creative, easy-to-make, and carb-conscious dishes.
From breakfast staples to hearty dinners and tasty snacks, these recipes will satisfy your cravings and help you stay on track with your Keto goals.
Bacon offers more than just flavor—it is high in fats, low in carbohydrates, and packed with protein, making it an ideal choice for a well-rounded Keto meal.
Beyond the recipes, this guide will delve into the benefits of bacon on a Keto diet, tips for choosing the right bacon, and how to cook it to perfection.
Let’s dive into the wonderful world of Keto and bacon and discover how you can enjoy guilt-free indulgence while maintaining a healthy, low-carb lifestyle.
Chapter 1: Why Bacon is Perfect for Keto
What is the Ketogenic Diet?
The ketogenic diet is a low-carb, high-fat diet designed to put your body in a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
The diet typically involves limiting your carb intake to around 20–50 grams per day, focusing on high-fat foods to fuel your body.
This shift from burning glucose (from carbs) to burning fat helps with weight loss, improves mental clarity, and offers various health benefits, including improved heart health and blood sugar control.
Why Bacon is a Great Fit for Keto
Bacon is a staple in many Keto kitchens for good reason. It’s rich in fats and protein, with virtually no carbohydrates, making it an excellent option for those on a ketogenic diet.
The high-fat content helps you stay full longer, preventing unnecessary snacking and cravings for carb-heavy foods.
Additionally, the savory flavor of bacon adds depth to meals and transforms simple dishes into something delicious and satisfying.
Nutritional Benefits of Bacon
Bacon is more than just a tasty treat—it’s a nutritional powerhouse when consumed in moderation. Here’s a breakdown of what bacon offers:
- Fats: About 40% of the fat in bacon is monounsaturated, mainly oleic acid, which is the same heart-healthy fat found in olive oil. The remaining fat consists of both saturated fats and small amounts of polyunsaturated fats.
- Protein: Bacon contains a decent amount of high-quality animal protein, which is essential for muscle maintenance and growth.
- Low Carbohydrates: Bacon is virtually carb-free, making it an ideal food for Keto diets.
- Vitamins and Minerals: Bacon provides several important nutrients, including vitamins B1, B2, B3, B5, B6, B12, zinc, selenium, and phosphorus.
Tips for Choosing the Best Keto-Friendly Bacon
When choosing bacon for your Keto diet, there are a few things to keep in mind:
- Look for sugar-free bacon: Many brands cure bacon with sugar, which can add unnecessary carbs. Look for options labeled “sugar-free” or with 0g of carbs.
- Opt for nitrate-free bacon: Some people prefer to avoid nitrates, which are often used as preservatives in processed meats. Nitrate-free bacon is becoming more widely available.
- Check the ingredients: Always read the ingredient label to ensure there are no added sugars, artificial preservatives, or fillers.
Chapter 2: 20 Best Keto Bacon Recipes
Let’s get to the heart of this guide—the 20 best Keto bacon recipes! These dishes are low in carbs, high in flavor, and easy to prepare, making them perfect for anyone following a Keto lifestyle. Each recipe includes step-by-step instructions, along with the carb count per serving.
1. Bacon and Egg Muffins
These bacon and egg muffins are perfect for a grab-and-go Keto breakfast or snack. They are loaded with protein and healthy fats, ensuring you start your day right.
Ingredients:
- 8 large eggs
- 6 slices of bacon
- 1/2 cup shredded cheddar cheese
- 1/4 cup spinach, chopped
- Salt and pepper to taste
Instructions:
- Preheat your oven to 350°F (175°C) and grease a muffin tin.
- Cook the bacon in a skillet until crispy, then chop into small pieces.
- In a large bowl, whisk the eggs, then stir in the bacon, cheese, spinach, salt, and pepper.
- Pour the mixture evenly into the muffin tin.
- Bake for 20–25 minutes, or until the eggs are set.
Carb Count: 1g per serving.
2. Keto Bacon-Wrapped Avocado
This simple yet decadent recipe combines creamy avocado with crispy bacon for a filling and delicious snack or appetizer.
Ingredients:
- 2 ripe avocados
- 8 strips of bacon
- 1 tbsp lime juice
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- Slice the avocados into quarters and drizzle with lime juice, then season with salt and pepper.
- Wrap each avocado slice with a strip of bacon.
- Place on a baking sheet lined with parchment paper and bake for 15–20 minutes, or until the bacon is crispy.
Carb Count: 2g per serving.
3. Bacon-Wrapped Asparagus
This easy side dish brings together the fresh taste of asparagus with the smoky, salty flavor of bacon. It’s a great low-carb addition to any meal.
Ingredients:
- 1 bunch of asparagus
- 8 slices of bacon
- 1 tbsp olive oil
- 1 tsp garlic powder
Instructions:
- Preheat your oven to 400°F (200°C).
- Toss the asparagus with olive oil and garlic powder.
- Wrap each bundle of 2-3 asparagus spears with a strip of bacon.
- Place on a baking sheet and roast for 15–20 minutes, or until the bacon is crispy.
Carb Count: 3g per serving.
4. Keto Bacon Pancakes
Bacon and pancakes might sound like an odd combination, but these almond flour-based pancakes with bacon bits are a savory twist on a breakfast classic.
Ingredients:
- 1 cup almond flour
- 2 large eggs
- 1/4 cup cream cheese
- 1/2 cup water
- 4 slices of bacon, cooked and chopped
- 1 tsp baking powder
- Butter for frying
Instructions:
- In a bowl, whisk together the almond flour, eggs, cream cheese, water, and baking powder until smooth.
- Stir in the chopped bacon.
- Heat butter in a skillet over medium heat. Pour batter into the skillet to form small pancakes.
- Cook for 2–3 minutes on each side, until golden brown.
Carb Count: 4g per serving.
5. Bacon-Crusted Chicken Thighs
This crispy, flavorful chicken dish is wrapped in bacon and baked to perfection for a delicious, Keto-friendly dinner.
Ingredients:
- 4 bone-in chicken thighs
- 8 slices of bacon
- 1 tbsp olive oil
- 1 tsp paprika
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- Rub the chicken thighs with olive oil, paprika, salt, and pepper.
- Wrap two slices of bacon around each chicken thigh.
- Place on a baking sheet and bake for 35–40 minutes, or until the chicken is cooked through and the bacon is crispy.
Carb Count: 2g per serving.
6. Keto Bacon and Cauliflower Soup
This creamy, comforting soup is perfect for a cozy Keto dinner. It’s packed with bacon and cauliflower, making it low in carbs but rich in flavor.
Ingredients:
- 1 head of cauliflower, chopped
- 6 slices of bacon, cooked and crumbled
- 1/2 cup heavy cream
- 4 cups chicken broth
- 1/2 onion, diced
- 2 cloves garlic, minced
Instructions:
- In a large pot, sauté the onion and garlic until fragrant.
- Add the cauliflower and chicken broth, bringing it to a simmer.
- Cook until the cauliflower is tender, about 15 minutes, then blend until smooth.
- Stir in the heavy cream and crumbled bacon. Season with salt and pepper.
- Simmer for an additional 5 minutes before serving.
Carb Count: 5g per serving.
7. Cheesy Bacon Broccoli Casserole
This cheesy casserole is loaded with broccoli and crispy bacon, making it a great low-carb side dish or main course.
Ingredients:
- 4 cups broccoli florets
- 6 slices of bacon, cooked and crumbled
- 1 cup cheddar cheese, shredded
- 1/2 cup cream cheese
- 1/2 cup heavy cream
Instructions:
- Preheat your oven to 350°F (175°C).
- Steam the broccoli until tender, then drain and place in a baking dish.
- In a saucepan, combine the cream cheese, heavy cream, and cheddar cheese, stirring until melted and smooth.
- Pour the cheese sauce over the broccoli and top with crumbled bacon.
- Bake for 20–25 minutes, or until bubbly and golden brown.
Carb Count: 6g per serving.
8. Keto Bacon Guacamole
This creamy guacamole is made even better with crispy bacon. It’s perfect for dipping or as a topping for burgers and tacos.
Ingredients:
- 3 ripe avocados
- 4 slices of bacon, cooked and crumbled
- 1 tbsp lime juice
- 2 tbsp cilantro, chopped
- Salt and pepper to taste
Instructions:
- Mash the avocados in a bowl and stir in the lime juice, cilantro, salt, and pepper.
- Fold in the crumbled bacon just before serving.
Carb Count: 4g per serving.
9. Bacon-Stuffed Mushrooms
These stuffed mushrooms make a delicious Keto-friendly appetizer, packed with cream cheese and bacon.
Ingredients:
- 12 large mushrooms, stems removed
- 4 slices of bacon, cooked and crumbled
- 1/2 cup cream cheese, softened
- 1/4 cup shredded mozzarella cheese
- 1 tsp garlic powder
Instructions:
- Preheat your oven to 375°F (190°C).
- In a bowl, mix the cream cheese, bacon, mozzarella, and garlic powder.
- Stuff each mushroom with the cheese mixture and place on a baking sheet.
- Bake for 15–20 minutes, or until the mushrooms are tender and the cheese is bubbly.
Carb Count: 3g per serving.
10. Keto Bacon Fat Bombs
These savory fat bombs are a delicious way to boost your fat intake on Keto. With the flavor of bacon, they make a perfect snack.
Ingredients:
- 4 slices of bacon, cooked and crumbled
- 1/2 cup cream cheese, softened
- 1/4 cup butter, softened
- 2 tbsp coconut oil
Instructions:
- In a bowl, combine the cream cheese, butter, and coconut oil until smooth.
- Stir in the crumbled bacon.
- Divide the mixture into small molds or roll into balls and refrigerate until firm.
Carb Count: 2g per serving.
11. Bacon-Wrapped Jalapeño Poppers
These Keto-friendly jalapeño poppers are stuffed with cream cheese and cheddar, then wrapped in bacon for a spicy, cheesy treat.
Ingredients:
- 6 jalapeños, halved and seeded
- 4 oz cream cheese, softened
- 1/2 cup shredded cheddar cheese
- 12 slices of bacon
Instructions:
- Preheat your oven to 400°F (200°C).
- In a bowl, mix the cream cheese and cheddar cheese.
- Stuff each jalapeño half with the cheese mixture, then wrap with a slice of bacon.
- Place on a baking sheet and bake for 15–20 minutes, or until the bacon is crispy.
Carb Count: 3g per serving.
12. Keto Bacon Mac and Cheese
This low-carb version of mac and cheese uses cauliflower instead of pasta, making it a Keto-friendly comfort food.
Ingredients:
- 1 head of cauliflower, chopped
- 6 slices of bacon, cooked and crumbled
- 1 cup cheddar cheese, shredded
- 1/2 cup heavy cream
- 2 tbsp cream cheese
Instructions:
- Steam the cauliflower until tender, then drain and set aside.
- In a saucepan, heat the heavy cream and cream cheese until melted.
- Stir in the cheddar cheese and crumbled bacon.
- Toss the cauliflower in the cheese sauce and serve.
Carb Count: 7g per serving.
13. Bacon Brussels Sprouts
Roasted Brussels sprouts paired with crispy bacon make for a delicious and nutrient-dense side dish.
Ingredients:
- 1 lb Brussels sprouts, halved
- 6 slices of bacon, cooked and crumbled
- 1 tbsp balsamic vinegar
- 1 tbsp olive oil
Instructions:
- Preheat your oven to 400°F (200°C).
- Toss the Brussels sprouts with olive oil and balsamic vinegar.
- Spread on a baking sheet and roast for 20–25 minutes, or until tender and golden brown.
- Top with crumbled bacon before serving.
Carb Count: 5g per serving.
14. Keto Bacon-Wrapped Meatloaf
This Keto-friendly meatloaf is wrapped in bacon for extra flavor and juiciness.
Ingredients:
- 1 lb ground beef
- 8 slices of bacon
- 1/2 cup almond flour
- 1 egg
- 1/2 cup shredded cheese
- 1 tsp garlic powder
Instructions:
- Preheat your oven to 375°F (190°C).
- In a bowl, combine the ground beef, almond flour, egg, cheese, and garlic powder.
- Shape the mixture into a loaf and wrap it in bacon slices.
- Place on a baking sheet and bake for 45–50 minutes, or until the meatloaf is cooked through.
Carb Count: 6g per serving.
15. Bacon-Wrapped Pork Tenderloin
This tender, juicy pork tenderloin wrapped in bacon is a perfect Keto dinner option.
Ingredients:
- 1 pork tenderloin
- 8 slices of bacon
- 2 cloves garlic, minced
- 1 tsp rosemary
Instructions:
- Preheat your oven to 400°F (200°C).
- Rub the pork tenderloin with garlic and rosemary, then wrap with bacon.
- Place on a baking sheet and roast for 25–30 minutes, or until the pork reaches an internal temperature of 145°F (63°C).
Carb Count: 3g per serving.
16. Keto Bacon-Wrapped Shrimp
These bacon-wrapped shrimp are a quick and easy Keto-friendly appetizer or snack.
Ingredients:
- 12 large shrimp, peeled and deveined
- 6 slices of bacon
- 2 cloves garlic, minced
- 1 tbsp lemon juice
Instructions:
- Preheat your grill to medium-high heat.
- Season the shrimp with garlic and lemon juice.
- Wrap each shrimp with half a slice of bacon and secure with a toothpick.
- Grill for 5–7 minutes, or until the shrimp are cooked through and the bacon is crispy.
Carb Count: 1g per serving.
17. Keto Bacon Spinach Salad
This refreshing salad is packed with spinach, avocado, boiled eggs, and crispy bacon, making it a nutrient-dense, low-carb meal.
Ingredients:
- 4 cups spinach
- 4 slices of bacon, cooked and crumbled
- 2 hard-boiled eggs, sliced
- 1 avocado, sliced
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
Instructions:
- In a large bowl, combine the spinach, crumbled bacon, eggs, and avocado.
- Drizzle with olive oil and apple cider vinegar before serving.
Carb Count: 4g per serving.
18. Keto Bacon-Wrapped Scallops
These elegant bacon-wrapped scallops are perfect for a fancy Keto-friendly dinner.
Ingredients:
- 12 large scallops
- 6 slices of bacon
- 2 tbsp butter
- 1 clove garlic, minced
Instructions:
- Preheat your oven to 425°F (220°C).
- Wrap each scallop with half a slice of bacon and secure with a toothpick.
- Place on a baking sheet and roast for 10–12 minutes, or until the bacon is crispy and the scallops are cooked through.
- In a small saucepan, melt the butter and garlic. Drizzle over the scallops before serving.
Carb Count: 2g per serving.
19. Keto Bacon Deviled Eggs
These deviled eggs get an extra boost of flavor from crispy bacon, making them a tasty and satisfying snack.
Ingredients:
- 6 hard-boiled eggs
- 4 slices of bacon, cooked and crumbled
- 2 tbsp mayonnaise
- 1 tsp mustard
Instructions:
- Slice the eggs in half and remove the yolks.
- Mash the yolks with mayonnaise, mustard, and crumbled bacon.
- Spoon the mixture back into the egg whites and garnish with more bacon.
Carb Count: 1g per serving.
20. Bacon-Crusted Zucchini Fries
These crispy zucchini fries are coated in bacon and almond flour for a low-carb alternative to regular fries.
Ingredients:
- 2 zucchinis, cut into fries
- 4 slices of bacon, cooked and crumbled
- 1/2 cup almond flour
- 1/4 cup parmesan cheese
Instructions:
- Preheat your oven to 400°F (200°C).
- In a bowl, mix the almond flour, parmesan, and crumbled bacon.
- Dip the zucchini fries into the mixture and place on a baking sheet.
- Bake for 15–20 minutes, or until crispy and golden.
Carb Count: 5g per serving.
Chapter 3: Tips for Cooking Bacon Perfectly on Keto
Cooking bacon might seem simple, but mastering the perfect crispness without overcooking takes some practice. Here are a few techniques to help you cook bacon perfectly every time:
Stovetop
Cooking bacon in a skillet is one of the most popular methods. For best results, cook over medium heat and flip the bacon halfway through. Cooking too quickly over high heat can burn the bacon before it becomes crispy.
Oven
Baking bacon in the oven is a great way to cook large batches with less mess. Line a baking sheet with parchment paper or aluminum foil and bake the bacon at 400°F (200°C) for 15–20 minutes, depending on the thickness.
Microwave
If you’re in a hurry, cooking bacon in the microwave can be a fast solution. Lay the bacon on a paper towel-lined plate and cover it with another paper towel to prevent splatter. Microwave for 4–6 minutes, checking for doneness.
Air Fryer
Air fryers are becoming increasingly popular for cooking bacon because they produce extra crispy results. Cook the bacon at 350°F (175°C) for 8–10 minutes, checking halfway through.
How to Save Bacon Grease
One of the best parts of cooking bacon is saving the grease for future use. Bacon grease is packed with flavor and can be used in a variety of Keto recipes.
To save it, simply pour the grease into a heat-safe container and refrigerate. Use it for frying eggs, sautéing vegetables, or adding flavor to soups and sauces.
Chapter 4: Health Benefits of Bacon on a Keto Diet
Bacon often gets a bad rap for being unhealthy, but when consumed in moderation, it can offer several health benefits, particularly on a Keto diet.
Bacon is High in Healthy Fats
Fat is the cornerstone of the ketogenic diet, and bacon is a great source of fat. About half of the fat in bacon is monounsaturated, which is the same type of healthy fat found in olive oil. Eating fat helps your body stay in ketosis and provides long-lasting energy.
Bacon Promotes Satiety
One of the challenges of any diet is feeling hungry, but the high-fat content in bacon helps you feel full and satisfied for longer periods. This can help prevent overeating and reduce cravings for carb-heavy foods.
Bacon Contains Essential Nutrients
Bacon is a surprisingly good source of several essential vitamins and minerals. It provides vitamins B1, B2, B3, B5, B6, and B12, all of which play important roles in energy production and overall health. It also contains significant amounts of selenium, phosphorus, and zinc.
Debunking the Myths: Is Bacon Unhealthy?
While bacon has been criticized for its saturated fat and sodium content, recent research shows that moderate consumption of saturated fat is not as harmful as once believed.
When paired with a diet rich in vegetables, healthy fats, and low in processed carbs, bacon can be part of a balanced, nutritious Keto diet.
Chapter 5: Frequently Asked Questions About Keto and Bacon
1. Can I Eat Bacon Every Day on Keto?
Yes, you can eat bacon regularly on a Keto diet, but like all things, moderation is key. Bacon is high in fat and protein but also contains sodium and preservatives, so it’s best to balance your intake with other protein sources and nutrient-rich foods like vegetables and healthy fats.
2. What Types of Bacon Should I Avoid on Keto?
Avoid bacon that is cured with added sugars, such as maple or honey-flavored bacon. These varieties contain extra carbs that can hinder your ketosis. Opt for sugar-free, nitrate-free bacon when possible.
3. How Much Bacon is Too Much?
While there’s no exact limit on how much bacon you can eat, it’s important to maintain balance in your diet. Eating too much bacon can lead to excessive sodium and fat intake, so be mindful of your portion sizes and mix in other healthy fats like avocado, olive oil, and nuts.
4. Does Cooking Method Affect the Carb Count?
No, the method you use to cook bacon (stovetop, oven, air fryer, etc.) does not affect the carb count. Just make sure you’re not adding any ingredients like sugary glazes or sauces that could increase the carb content.
5. What Can I Pair with Bacon to Stay Within Keto Macros?
Bacon pairs well with a variety of Keto-friendly foods like eggs, avocados, leafy greens, cauliflower, and cheeses. These low-carb, high-fat foods will keep you in ketosis and help you meet your macro goals.
Conclusion
Bacon is not just a beloved food but a powerful ally on your Keto journey. With its high-fat, low-carb composition, bacon can help you stay in ketosis while enjoying delicious, satisfying meals.
From breakfast to dinner, and even snacks, this guide provides 20 irresistible Keto bacon recipes that will keep your taste buds happy and your carb count low.
Remember, while bacon is a fantastic Keto food, balance is key to maintaining a healthy diet. Pair your bacon dishes with a variety of nutrient-dense, low-carb ingredients to ensure you’re getting the most out of your ketogenic lifestyle.
Enjoy these recipes, experiment with your favorite flavors, and let bacon be the star of your Keto kitchen!