Keto Egg Bites (5 ways!)
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5
8 reviews
Excellent
Keto Egg Bites (5 ways!)
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These high-protein keto egg bites are the ideal healthy and low-carb meal prep breakfast or snack. With over 5 flavor variations, you can enjoy them plain or pack them with ingredients like bacon, cheese, spinach, mushrooms, peppers, buffalo chicken, or sausage.
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Ingredients
Base Ingredients:
- 8 large egg
- ¼ cup milk
- ½ - 1 teaspoon salt depending on your preference (the bacon also adds salt)
- ½ teaspoon black pepper
Bacon & Cheese:
- ¼ cup white onion finely diced
- ⅔ cup baby spinach roughly chopped
- 4 trips Bacon cooked and crumbled, pork or turkey
- ¼ - ⅓ cup cheddar cheese shredded
Chicken Sausage & Cheese:
- ¼ cup white onion finely diced
- 2 links chicken sausage chopped into tiny pieces, cooked, link
- ¼ - ⅓ cup cheddar cheese shredded
- ⅔ cup spinach roughly chopped, baby, optional
Spinach, Mushroom & Cheese:
- ½ - ⅔ cups white mushrooms diced, or baby bella mushrooms
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ⅔ cup baby spinach roughly chopped
- ¼ - ⅓ cup mozzarella cheese or cheddar cheese, shredded
Spinach & Pepper:
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ cup bell pepper deseeded and chopped into small pieces, any color
- 1 cup baby spinach roughly chopped
- ¼ - ⅓ cup mozzarella cheese or cheddar cheese, shredded
Buffalo Chicken:
- ¼ cup buffalo sauce (remove ¼ cup of the milk)
- ¼ cup green onion chopped
- 1 cup chicken chopped into small pieces, cooked or rotisserie
Instructions
- Preheat your oven to 350°F and grease a regular muffin tin (with 12 wells) with avocado or cooking spray. You can also use reusable muffin liners if you want.
- In a large mixing bowl, whisk the eggs, milk, salt, and pepper together. Then decide which flavor variation you want and stir in the ingredients.
- Divide the mixture evenly among the greased muffin cups.
- Sprinkle the tops with extra cheese if desired.
- Bake for 14 - 18 minutes until the egg muffins are puffed up and set. They will deflate once removed from the oven.
- Enjoy!
Notes
- Don’t use paper muffin liners. This is my #1 tip for egg muffins. Do not use paper muffin cups! The liquid egg mixture will oversaturate the paper liners, and It will NOT work, and the paper will burn.
- Don’t over-whisk the eggs. Just whisk the eggs until they are combined. Over-blending could cause the egg bites to be flat and sink.
- Meal prep them. You can store them in the fridge for up to 5 days or freeze them for up to 3 months. The perfect meal prep snack and breakfast (even for kids).
- Don’t overcook the egg bites. Overcooked egg bites are dry and tough. Keep an eye on the clock!
- Make them dairy-free. Swap the cheese for a dairy-free alternative and the milk with almond or cashew milk.
- Milk: You can use dairy-free almond milk or cashew milk. You can also use heavy cream.
- Freezing: Let the keto egg bites cool, then place them in a freezer-safe bag or airtight container. You can freeze them for up to 3 months. When you are ready to enjoy them, reheat them in the microwave for 60 – 90 seconds on high or until warm.
- Storing: For best results, store leftover egg bites in an airtight container in the refrigerator for up to 5 days.
- Reheating: Reheat in the microwave for 20 – 30 seconds or until warm.
- Nutritional Infomation below is for one Bacon & Cheese Egg Bite.
Nutrition Information
Show Details
Calories
75kcal
(4%)
Carbohydrates
1g
(0%)
Protein
7g
(14%)
Fat
6g
(9%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Trans Fat
0.02g
(1%)
Cholesterol
129mg
(43%)
Sodium
386mg
(16%)
Potassium
70mg
(1%)
Fiber
0.1g
(0%)
Vitamin A
362IU
(7%)
Vitamin C
1mg
(1%)
Calcium
45mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12muffins
Amount Per Serving
Calories 75 kcal
% Daily Value*
| Calories | 75kcal | 4% |
| Carbohydrates | 1g | 0% |
| Protein | 7g | 14% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 129mg | 43% |
| Sodium | 386mg | 16% |
| Potassium | 70mg | 1% |
| Fiber | 0.1g | 0% |
| Vitamin A | 362IU | 7% |
| Vitamin C | 1mg | 1% |
| Calcium | 45mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
8 reviews
Excellent
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