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Cook the Bacon
In a skillet over medium heat, cook the bacon until it's crispy, usually for about 4-5 minutes per side. Once done, place the cooked bacon on a paper towel to remove excess grease.
Bacon egg cheese
Bacon egg cheese has 107.4 calories per serving (1 Slice) — that's 236 calories per 100g. It provides 5.8g protein, 4.8g carbs, and 7.2g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management.
Track the exact calories and macros of Bacon egg cheese in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Slice (50 g)
- Calories107.4 kcal
- Carbs4.8 g (19.2 kcal)
- Protein5.8 g (23.2 kcal)
- Fats7.2 g (65.0 kcal)
Nutrition Label
Bacon egg cheese
- Serving Size1 Slice (50 g)
- Calories107.4 kcal
- Carbs4.8 g
- Fiber1.3 g
- Sugar0.2 g
- Protein5.8 g
- Fat7.2 g
- Saturated fat23.8 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.6 g
- Cholesterol14.8 mg
- Sodium8040.7 mg
Nutrition per 100g
- Calories236.0 kcal
- Carbs10.5 g
- Fiber2.8 g
- Sugar0.5 g
- Protein12.8 g
- Fat15.9 g
- Cholesterol32.5 mg
- Sodium17671.8 mg
1 serving = 45.5g
Cooking time: 0 minutes
Serves: 10 persons
Ingredients
Cheddar cheese
30 Grams
Bacon bits
100 Grams
Bread
200 Grams
Butter
15 Grams
Pepper, black
1 Tea Spoon
Whole egg raw
100 Grams
Salt
1 Tea Spoon
Instructions
1
2
Prepare the Eggs
In the same skillet, using the remaining bacon fat, crack the eggs directly into the pan. Season them with a pinch of salt and pepper. Cook the eggs to your preference, whether you like them sunny-side up, over-easy, or scrambled. For a classic breakfast sandwich, consider cooking them over-easy.
3
Toast the Bread
While the eggs are cooking, lightly butter the bread slices. Place them in a toaster or a separate skillet to toast until they're golden brown.
4
Assemble the Sandwich
Place a slice of cheese on each of the toasted bread slices. Add the cooked bacon on top of the cheese on one side. Once the eggs are done to your liking, gently slide them onto the other slice of bread with cheese. Press the two halves together to form your bacon, egg, and cheese sandwich.
5
Serve:
Serve it
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Bacon egg cheese | Grilled cheese | Crepes | Anda Appam |
|---|---|---|---|---|
| Calories | 107.4 kcal | 186.9 kcal | 81.7 kcal | 68.7 kcal |
| Carbs | 4.8 g | 9.2 g | 11.2 g | 1.8 g |
| Protein | 5.8 g | 7.6 g | 2.9 g | 3.8 g |
| Fat | 7.2 g | 13.3 g | 2.8 g | 5.1 g |
| Fiber | 1.3 g | 1.9 g | 0.4 g | 0.5 g |
| Sugar | 0.2 g | 0.8 g | 0.6 g | 0.7 g |
| Sodium | 8040.7 mg | 375.8 mg | 24.7 mg | 179.3 mg |
| Cholesterol | 14.8 mg | 24.6 mg | 37.2 mg | 71.5 mg |
Health Goals Suitability
Weight Loss
At 107.4 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (5.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — saturated fat (23.8g) and sodium (8040.7mg) are on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Slice (~45.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Slice (~45.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Slice (~45.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Slice (~45.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Bacon egg cheese stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (214.8-322.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Bacon egg cheese contains 107.4 kcal (5.8g protein, 4.8g carbs, 7.2g fat). That's 236 kcal per 100g. You can track exact portions in the Hint app.
At 107.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bacon egg cheese has 5.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Bacon egg cheese is light enough for dinner at 107.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bacon egg cheese is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
