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Breakfast Mac and Cheese⏱ 52 min total
Recipes

Breakfast Mac and Cheese

Per 1 serving · 305 g · 8 ingredients

Calories
668
33%
of a 2,000 cal day
  • Protein
    35g
    20% of calories
  • Carbs
    55g
    32% of calories
  • Fat
    36g
    48% of calories
Portion

At a glance

One serving of Breakfast Mac and Cheese (305 g) has 668 calories, with 35 g of protein, 55 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (70% DV), dietary fiber (26% DV) and Vitamin A (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 93% and 68% of the daily value.

Per 100 g
219cal
medium energy density
Protein per 100 cal
5.2g
Net carbs
47g
carbs minus fiber
Fiber
7.1g
6.4 g sugar

High in

20%+ of the daily value

  • Protein70%
  • Dietary fiber26%
  • Vitamin A34%
  • Thiamine28%
  • Riboflavin (B2)56%
  • Niacin28%

Good source of

10–19% of the daily value

  • Vitamin D16%
  • Folate (B9)17%
  • Choline19%
  • Potassium10%

Watch

20%+ of the daily value

  • Sodium35%
  • Saturated fat93%
  • Cholesterol68%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 12 minCook 40 min
  1. 1

    Preheat the oven to 375°F. In a sauté pan over medium heat, cook the bacon until crispy. Drain on paper towels, reserving the fat. Crumble the bacon and set aside.

  2. 2

    Cook the pasta according to package instructions until al dente. Drain and toss with the reserved bacon fat.

  3. 3

    In a saucepan, melt the butter and stir in the flour. Cook for about a minute, then gradually add the milk, stirring constantly until the mixture thickens.

  4. 4

    Remove from heat and add the cheese gradually, stirring until melted.

  5. 5

    Combine the pasta and half of the bacon with the cheese sauce. Divide the mixture into 4 oven-safe bowls.

  6. 6

    Create an indentation in each bowl and crack an egg into it. Place bowls on a baking sheet and bake until eggs are set, about 20 minutes. Increase heat to 400°F if needed.

  7. 7

    Season with black pepper and sprinkle the remaining bacon around the egg before serving.

Vitamins & minerals

Amounts for 1 serving (305 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A307 μg
34%
Vitamin C0.2 mg
0%
Vitamin D2 μg
16%
Vitamin E1 mg
6%
Vitamin K3 μg
2%
Thiamine0.3 mg
28%
Riboflavin (B2)1 mg
56%
Niacin4 mg
28%
Vitamin B60.3 mg
26%
Folate (B9)67 μg
17%
Vitamin B122 μg
71%
Pantothenic acid2 mg
34%
Choline105 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium593 mg
59%
Iron3 mg
39%
Potassium490 mg
10%
Magnesium119 mg
28%
Phosphorus654 mg
93%
Zinc5 mg
46%
Copper0.3 mg
34%
Manganese2 mg
80%
Selenium70 μg
128%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene64 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride24 μg—
Fructose0 g—
Galactose0.1 g—
Glucose0.1 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose6 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline3 g—
Retinol299 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 61 g—
Tryptophan0.5 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 668 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 127min
    Walking (3.5 mph)
  • 80min
    Cycling (moderate)
  • 56min
    Running (6 mph)
  • 94min
    Swimming laps

Common questions

How many calories are in Breakfast Mac and Cheese?

One serving of Breakfast Mac and Cheese (1 serving) has 668 calories, which works out to 219 calories per 100 g. That is about 33% of a 2,000-calorie day.

Is Breakfast Mac and Cheese high in protein?

It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Breakfast Mac and Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Breakfast Mac and Cheese?

804 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Breakfast Mac and Cheese?

6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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