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Keto Egg Bites (5 ways!)

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 12 muffins
Calories: 75 kcal
Course: Breakfast
Cuisine: American

Ingredients

Base Ingredients:
  • 8 large eggs
  • 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 strips bacon (pork or turkey) cooked and crumbled
  • ¼ - ⅓ cup shredded cheddar cheese
Chicken Sausage & Cheese:
  • ¼ cup white onion finely diced
  • 2 links cooked chicken sausage link chopped into tiny pieces
  • ¼ - ⅓ cup shredded cheddar cheese
  • ⅔ cup baby spinach (optional) roughly chopped
Spinach, Mushroom & Cheese:
  • ½ - ⅔ cups white or baby bella mushrooms diced
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ⅔ cup baby spinach roughly chopped
  • ¼ - ⅓ cup shredded mozzarella or cheddar cheese
Spinach & Pepper:
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ cup bell pepper (any color) deseeded and chopped into small pieces
  • 1 cup baby spinach roughly chopped
  • ¼ - ⅓ cup shredded mozzarella or cheddar cheese
Buffalo Chicken:
  • ¼ cup buffalo sauce (remove ¼ cup of the milk)
  • ¼ cup chopped green onions
  • 1 cup cooked or rotisserie chicken chopped into small pieces

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Divide the mixture evenly among the greased muffin cups.
  4. Sprinkle the tops with extra cheese if desired.
  5. Bake for 14 - 18 minutes until the egg muffins are puffed up and set. They will deflate once removed from the oven.
  6. 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

Calories 75kcal (4%) Carbohydrates 1g (0%) Protein 7g (14%) Fat 6g (9%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Trans Fat 0.02g Cholesterol 129mg (43%) Sodium 386mg (16%) Potassium 70mg (2%) 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

% 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.