American · breakfast
Savoury Cheese and Bacon Breakfast Custards
Video by CarnivorousChef on YouTube · Open on YouTube
- Carnivore
- Keto (4.7 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A baked custard of eggs, milk, cream and cheese with no added sugar: each ramekin gives about 12 g of protein and is a good source of vitamin B12 and selenium.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the oven to 175°C (350°F). Butter two 150 ml (5 oz) ramekins and set them in a deep baking dish lined with a tea towel so they don't slide. 1:16
- Whisk the whole egg, egg yolk, whole milk, cream and ¼ tsp salt until completely smooth. 0:36
- Whisk in the grated parmesan, the cheddar, the extra pinch of salt and a big pinch of pepper. 1:01
- Pour the custard into the ramekins and drop the cooked, crumbled bacon on top. 1:35
- Pour hot water into the dish to come about 2.5 cm (1 inch) up the sides. Bake 30–35 minutes, until a toothpick in the centre comes out clean. 1:39
- Lift out and rest for about 15 minutes; they should still wobble a little but not be runny. Eat warm. 2:45
Tip. Serves 2 (one ramekin each; our estimate). For a sweet version the cook skips the cheese, bacon and pepper and adds 2 tsp vanilla extract (not strict carnivore). He says bone broth can replace the milk if you're lactose intolerant.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 7%
- Protein 17%
- Fat 76%
Fits keto: 4.7 g net carbs a serve, with 76% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High39%
0.9 µg a serve, mostly from egg (29%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High35%
19 µg a serve, mostly from egg (40%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High29%
264 µg a serve, mostly from heavy cream (47%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium Source16%
212 mg a serve, mostly from milk (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source11%
1.2 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 Source10%
0.2 g a serve, mostly from heavy cream (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Vitamin D7%
1.4 µg a serve, mostly from egg (40%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate7%
29 µg a serve, mostly from egg yolk (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B67%
0.1 mg a serve, mostly from egg (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E6%
0.9 mg a serve, mostly from heavy cream (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium4%
180 mg a serve, mostly from milk (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron4%
0.7 mg a serve, mostly from egg (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium4%
17 mg a serve, mostly from milk (36%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K2%
1.9 µg a serve, mostly from heavy cream (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C0%
0.2 mg a serve, mostly from heavy cream (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by CarnivorousChef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.