5 Healthy Bacon Medallion Recipes That Actually Taste Like a Treat
Let’s be honest: bacon has never had a reputation for being healthy. But bacon medallions are here to change that. These lean, juicy cuts—taken from the eye of the pork loin—offer all the flavour without the guilt.
In this guide, we’ll show you how to cook 5 easy, healthy bacon medallion recipes that taste like comfort food but work for low-fat, keto, and high-protein lifestyles. Whether you’re craving a hearty breakfast, light lunch or even a clever dinner dish, these recipes have you covered.
For another quick, healthy protein idea, try our Air Fryer Sausage—crispy outside, juicy inside.
🥓 What Are Bacon Medallions?
Bacon medallions are the round, lean part of a back bacon slice, with the fat trimmed off.
They’re:
- Lower in fat than streaky bacon
- Higher in protein
- Easier to portion and cook evenly
- Ideal for air frying, grilling or pan-searing
You can find them in most UK supermarkets (and increasingly in international butchers or fitness-focused stores).
🥗 1. Bacon Medallion & Poached Egg Breakfast Bowl
Perfect for: low-carb breakfast, post-workout meal
Prep time: 10 minutes
Ingredients:
- 2 bacon medallions
- 1 poached egg
- ½ avocado, sliced
- Handful of baby spinach
- Cherry tomatoes, halved
- Olive oil, salt and pepper
Instructions:
- Pan-fry or air-fry medallions for 3–4 minutes per side.
- Poach the egg to your liking.
- Assemble in a bowl: spinach base, top with bacon, egg, avocado and tomatoes.
- Drizzle with olive oil, season, and serve.
Why it works: Protein-packed, healthy fats and greens for a perfect energising start.
🥓 2. Air Fryer Bacon Medallions & Halloumi Skewers
Perfect for: light lunch, BBQ alternative
Prep time: 15 minutes
Ingredients:
- 4 bacon medallions, cut in halves
- 100g halloumi, cubed
- Red peppers & courgette chunks
- 1 tbsp olive oil
- Paprika, garlic powder
Instructions:
- Marinate veggies with oil, paprika, and garlic.
- Thread bacon, halloumi, and veg alternately onto skewers.
- Air fry at 190°C for 10–12 minutes, turning halfway.
Why it works: Crisp bacon, salty cheese, and colourful veg in one delicious bite.
🥬 3. Bacon Medallion Caesar Salad (No Croutons)
Perfect for: keto or gluten-free lunch
Prep time: 12 minutes
Ingredients:
- 3 bacon medallions, cooked and sliced
- 1 romaine heart
- 2 tbsp grated Parmesan
- 1 boiled egg
- Homemade Caesar dressing (Greek yoghurt base)
Instructions:
- Slice romaine and toss with dressing and Parmesan.
- Add sliced bacon and halved boiled egg.
- Sprinkle extra cheese or black pepper.
Why it works: Satisfying, crunchy, and totally guilt-free—without the bread.
🍝 4. Bacon Medallion Carbonara (Skinny Version)
Perfect for: high-protein dinner
Prep time: 20 minutes
Ingredients:
- 4 bacon medallions, chopped
- 1 garlic clove, minced
- 200g spaghetti or courgetti
- 2 egg yolks
- 2 tbsp grated Parmesan
- Salt, black pepper
Instructions:
- Cook pasta or courgetti.
- Pan-fry bacon with garlic until golden.
- Whisk yolks with Parmesan.
- Combine all in pan (off heat) to create creamy sauce.
Why it works: Comfort food taste without heavy cream or fatty cuts.
🥯 5. Bacon Medallion Breakfast Muffin (Meal Prep Friendly)
Perfect for: grab-and-go breakfast
Prep time: 5 mins + batch time
Ingredients (makes 6):
- 6 bacon medallions
- 6 eggs
- ¼ cup cheddar
- Diced bell peppers
- Pinch of paprika
Instructions:
- Preheat oven to 180°C.
- Line muffin tin with bacon (or chop and mix in).
- Beat eggs with peppers, cheese and paprika.
- Pour into cups, bake 15–20 mins.
Why it works: High-protein, portable, and endlessly customisable.
🍳 Cooking Tips for Perfect Bacon Medallions
✔ Air Fryer: 190°C for 8–10 minutes (turn halfway)
✔ Pan-Fried: Medium heat, no oil needed—3–4 mins per side
✔ Grill: 5–6 minutes under medium grill, turn once
✔ Oven: 200°C for 12–15 minutes on baking paper
✅ Avoid overcooking: they’re lean and can dry out
✅ Let rest for 1–2 minutes after cooking for best texture
💪 Why Choose Bacon Medallions?
| Feature | Bacon Medallions | Streaky Bacon |
|---|---|---|
| Fat Content | Low | High |
| Protein | High | Moderate |
| Crispiness | Medium | High |
| Cooking time | Fast | Medium |
| Best for | Healthy meals | Indulgence |
🔍 FAQs About Bacon Medallions
1. Are bacon medallions healthier than regular bacon?
Yes. They contain up to 70% less fat and are ideal for lean cooking.
2. Can I freeze bacon medallions?
Absolutely. Freeze them raw in their packaging, or cooked in meal prep containers.
3. Are they suitable for keto or low-carb diets?
Yes. They’re high in protein, low in carbs, and perfect for keto recipes.
4. Where can I buy them?
Most UK supermarkets sell them (e.g., Tesco, M&S), or ask your butcher for trimmed back bacon.
5. Can I use them in recipes that call for streaky bacon?
Yes, though they won’t be as crispy. They’re great for wraps, salads, or eggs.
Final Thoughts
Bacon medallions prove that healthy eating doesn’t have to mean bland eating. These five recipes bring big flavour, high protein, and real satisfaction to the table—whether you’re watching your macros, cutting back on fat, or just love a clean, savoury bite.
So next time you’re reaching for a rasher, try a medallion instead. Your taste buds—and your goals—will thank you.
