These keto egg bites are fluffy, moist, and packed with 7g of protein and under 1g of carbs each. With 15 flavor variations: bacon and cheese, buffalo chicken, chicken sausage, spinach and mushroom, and more. A healthy, low-carb meal prep breakfast or snack.
Easy Keto Egg Bites At A Glance
- ✅ Recipe Name: Keto Egg Bites (15 Flavor Variations)
- 🕒 Ready In: ~20 minutes (5 min prep, 15 min bake)
- 👪 Serves: 12 bites
- 🍽 Calories: ~75 per egg bite
- 💪 Protein: ~7g per egg bite
- 🍳 Net Carbs: <1g per egg bite
- 🥣 Main Ingredients: Eggs, milk, salt, and pepper, plus your choice of variation (bacon and cheddar, buffalo chicken, chicken sausage, and 12 more)
- 📖 Dietary Info: High-protein, low-carb, keto-friendly, gluten-free, dairy-free option, vegetarian (without bacon)
- ⭐ Why You'll Love It: 15 flavors from one simple base recipe, so breakfast never gets boring. Low carb, one bowl, no special equipment, and they freeze beautifully.
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I have been making these egg bites since 2020, back when this was one of the first recipes on the blog. The original was just bacon, cheddar, and spinach, and I made it almost every Sunday for months alongside a batch of protein freezer breakfast sandwiches so I had two options waiting in the freezer.
The other flavors came later. I got bored eating the same breakfast five days in a row and started stirring whatever was in my fridge into the base batter. 15 versions later, that is still how I use this recipe.
A few things I learned the hard way: paper liners do not work, the egg soaks through, and the paper burns. Over-whisking makes them sink instead of puff. And in a mini muffin tin, cut the bake time to 7 to 10 minutes, which is the question I get asked most in the comments.
If you would rather skip the oven, I have these air fryer egg bites and air fryer soft boiled eggs.
Jump to:
- Easy Keto Egg Bites At A Glance
- Why You'll Love This Low-Carb Recipe
- Ingredients You'll Need
- Easy Ingredient Substitutions
- How to Make Keto Egg Bites (Step-by-Step)
- My Top Tips for Egg Bites
- Keto Egg Bite Flavor Variations
- Serving Suggestions
- How to Store, Freeze, and Reheat
- Keto Egg Bites FAQs
- More Easy Egg Recipes You'll Love
- 📖 Recipe
- 💬 Comments
Why You'll Love This Low-Carb Recipe
- 7 grams of protein, under 1 gram of carbs: per egg bite, so two or three is a real breakfast and not a snack you're hungry after.
- One bowl, no blender: whisk, pour, bake. No coconut flour, no resting the batter, no special equipment.
- 15 flavor variations: one base recipe splits into bacon and cheddar, buffalo chicken, chicken sausage, spinach and mushroom, and a dozen more.
- Built for meal prep: 5 days in the fridge, 3 months in the freezer, 20 seconds in the microwave.
- Naturally gluten-free: no flour of any kind, and easy to make dairy-free by swapping the cheese and milk.
- Kid-approved and portable: they hold together cold, so they travel well in a lunchbox or a bag.
⭐️⭐️⭐️⭐️⭐️
I love all the variations. They're great for grab-and-go breakfast, reheat nicely, and hold together enough to eat without a mess. I'm trying chicken sausage with Parmesan and sautéed peppers and onions. Second batch is bacon, mushroom, asparagus, and cheddar. Yum!
- Celeste
Ingredients You'll Need
The base is just four ingredients. From there you pick a flavor and stir in the add-ins, which is what makes this recipe worth keeping in your rotation instead of making the same egg bite every week.
- Eggs: the base of the whole recipe. Whisk them just until combined and no further. Over-whisking is the same mistake that makes an air fryer frittata sink, and it does it here too.
- Milk: what keeps them soft instead of rubbery. Whole, almond, or cashew all work, and heavy cream gives you the richest, most custardy result.
- Salt and pepper: go lighter on the salt if you are adding bacon or sausage, since those bring their own.
- Cheese: sharp cheddar is my default. Mozzarella, Swiss, Monterey Jack, or pepper jack all melt well. Skip crumbly cheeses like feta or blue; they do not distribute evenly.
- Baby spinach: roughly chopped so it folds through the batter instead of clumping at the bottom.
- White onion: finely diced. Small amount, but it is what keeps them from tasting flat.
- Your add-ins: bacon, chicken sausage, mushrooms, bell pepper, buffalo sauce, or rotisserie chicken. Cook any raw vegetables first so they do not release water into the eggs.
Scroll to recipe card for quantities!
Easy Ingredient Substitutions
I only recommend swapping one or two ingredients at a time. Change more than that and the texture will not be what I tested.
- Milk: almond or cashew milk keeps these dairy-free. Heavy cream goes the other way and makes them richer and more custardy.
- Cheese: any cheese that melts well will work here. Shred it from a block if you can, because pre-shredded cheese is coated in starch and melts unevenly.
- Spinach: frozen kale is a good swap. Defrost it first and squeeze out as much water as you can, or it will make the eggs watery.
- Onion: green onions work well, but only use the white parts. Red onion or shallot are both fine too.
- Bacon: turkey bacon, chopped deli turkey, ham, or chicken sausage all work. Whatever you use, make sure it is already cooked and chopped small.
- Eggs: if you want to skip the yolks, use two egg whites in place of each whole egg. Keep in mind that all the fat is in the yolk, so egg white bites come out firmer and less rich. I have not tested this version myself.
How to Make Keto Egg Bites (Step-by-Step)
- Step 1: Combine the base. Preheat the oven to 350°F and grease a 12-well muffin tin. Add the eggs, milk, salt, and pepper to a large bowl or measuring cup.
- Step 2: Whisk until just combined. Stop as soon as the yolks and whites come together and the mixture looks smooth. Then stir in the add-ins for whichever flavor you are making.
- Step 3: Fill the cups. Divide the mixture evenly between the wells, filling each about three-quarters full. Sprinkle extra cheese on top if you want.
- Step 4: Bake until puffed and set. 14 to 18 minutes, until the centers no longer jiggle. They will deflate a little as they cool, which is normal.
My Top Tips for Egg Bites
- Use silicone, not paper. Paper liners are the one thing that will ruin these. The egg mixture soaks straight through, and the paper burns onto the pan. A silicone muffin pan or silicone liners work best, and if you only have metal, grease it well with avocado or cooking spray.
- Check them a minute or two early. Overcooked egg bites turn dry and rubbery fast, and the window between set and overdone is short. Pull them as soon as the centers stop jiggling, even if that is before the timer goes off.
- Cook wet mix-ins first. Mushrooms, peppers, and onions release a lot of water as they bake. Give them a few minutes in a hot pan first, or you will end up with a puddle at the bottom of each cup.
- Do not overfill the wells. Three-quarters full is the right amount. Fill them to the top and the eggs puff over the sides, stick to the pan, and you lose the clean shape.
- Let them cool before you store them. If you seal them up warm, the trapped steam turns to condensation, and they go soggy in the fridge. Ten minutes on the counter is enough.
Keto Egg Bite Flavor Variations
The base batter is the same every time. Whisk the eggs, milk, salt, and pepper, then stir in whichever add-ins you want before you fill the tin.
- Bacon and cheese: cooked bacon, cheddar, spinach, and white onion. The original and still the one I make most.
- Chicken sausage and cheese: chicken sausage chopped small, cheddar, white onion, and spinach (sometimes I use leftover air fryer chicken sausage).
- Spinach, mushroom, and cheese: diced mushrooms, spinach, mozzarella or cheddar, plus garlic and onion powder.
- Spinach and pepper: bell pepper, spinach, mozzarella or cheddar, garlic and onion powder. The vegetarian one.
- Buffalo chicken: rotisserie chicken, buffalo sauce, and green onions. Swap the buffalo sauce in for the milk, or the batter gets too thin.
- Gruyère: shredded gruyère in place of the cheddar. The closest one to the Starbucks bacon and gruyère bites.
- Broccoli and ham: chopped deli ham and finely chopped broccoli.
- Turkey: deli turkey breast, rolled and thinly sliced, instead of bacon.
- Mexican: chili powder and taco seasoning stirred into the base.
- Italian: Italian seasoning and fresh chopped basil.
- Vegetable: zucchini, squash, or broccoli chopped small. Cook them first so they do not water down the eggs.
Serving Suggestions
Two or three egg bites is a light breakfast on its own, so I usually pair them with something else if it is a real meal rather than a grab-and-go morning.
- Berries: raspberries and blackberries are the lowest in carbs and cut the richness of the eggs.
- Avocado: half a sliced avocado with salt and pepper. Adds fat and keeps you full longer.
- Sliced tomatoes: a little acid balances the cheese and eggs.
- Air fryer frozen sausage patties: adds more protein to your breakfast!
How to Store, Freeze, and Reheat
- Storing: let them cool completely on the counter first, then store in an airtight container in the fridge for up to 5 days. Sealing them up warm traps steam, and they go soggy.
- Freezing: freeze them in a single layer on a plate or baking sheet for an hour or two, then transfer to a freezer bag. Freezing them separately first keeps them from sticking together, so you can pull out two or three at a time instead of the whole batch. They keep for 3 months.
- Reheating: 20 to 30 seconds in the microwave from the fridge, or 60 to 90 seconds from frozen. You can also warm them in a 350°F oven for about 5 minutes if you want the edges to firm back up.
Keto Egg Bites FAQs
Not really. The bacon and gruyère bites are the lowest at around 9 grams of carbs, which is a big chunk of a 20-gram daily limit for one small breakfast. The egg white and red pepper version is higher. These homemade ones come in under 1 gram each, which is why I make my own.
Yes, and this is the question I get most in the comments. Cut the bake time to 7 to 10 minutes and pull them as soon as the centers are set and puffed.
You can. I have a separate air fryer egg bite recipe that I developed specifically for it, and the texture comes out closer to the Starbucks bites.
Almost always overcooking. Baked eggs go from set to rubbery in about two minutes, so start checking early and pull them when the centers stop jiggling.
Raw vegetables. Mushrooms, peppers, zucchini, and frozen spinach all release water as they bake. Cook them in a hot pan first and squeeze frozen greens dry.
Yes, and that is normal. They puff up in the oven and settle as they cool. It does not mean anything went wrong.
They are high in protein, low in carbs, and made from whole ingredients rather than anything processed. Whether they fit your diet depends on your own goals, but nutritionally they are a solid breakfast.
More Easy Egg Recipes You'll Love
If you loved these high-protein, low-carb egg bites, here are a few more easy egg recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Keto Egg Bites
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
- Prep the pan. Preheat the oven to 350°F and grease a 12-well muffin tin with avocado or cooking spray. Silicone liners or a silicone pan work best. Do not use paper liners.
- Whisk the base. In a large bowl, whisk the eggs, milk, salt, and pepper together just until combined. Do not over-whisk or the bites will sink instead of puff.
- Add your flavor. Stir in the add-ins for whichever variation you are making. Cook any raw vegetables first so they do not release water into the eggs.
- Fill the cups. Divide the mixture evenly between the wells, filling each about three-quarters full. Sprinkle extra cheese on top if you want.
- Bake. 14 to 18 minutes, until the centers are puffed and no longer jiggle. They will deflate slightly as they cool, which is normal.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Stephanie M says
Can I incorporate cottage cheese in the base to make it protein? And if so do you have any tips for doing that? Thanks!
Tati Chermayeff says
Hi Stephanie! Yes, and it works well. I do it in my Air Fryer Egg Bites recipe! Swap the milk for an equal amount of cottage cheese, but blend it with the eggs for 20 to 30 seconds first so it goes completely smooth. If you just whisk it in you'll get little curds in the finished bite. Use full fat or 2%; fat-free gets watery. One thing to watch: blend just until smooth and then stop, because overworking the eggs is what makes these sink instead of puff. They'll come out slightly softer and more custardy than the original, so let them cool in the pan for 5 minutes before removing. Let me know how they turn out!
Val says
Would these work if cooked in a mini muffin tin?
Tati Chermayeff says
Yes, but I would cut the cook time to about 7 - 10 minutes (or until the eggs are set and puffed up)
Celeste Suter says
I love all the variations. I have made similar before and frozen some. There great for grab and go breakfast, reheat nicely and hold together enough to eat without a mess. I’m trying chicken sausage with Parmesan and sautéed peppers and onions. Second batch is bacon mushroom asparagus and cheddar. Yum!
Tati Chermayeff says
Those both sound so good, especially the asparagus one. I have never tried asparagus in these and now I want to. And you are right that they hold up well cold, which is why I keep making them. Let me know how the Parmesan version turns out, I might steal it.
Sonia says
Use a silicone muffin pan and 1/4 cup of heavy whipping cream. Comes out perfect
Tati Chermayeff says
Silicone is the way to go, I will not use anything else for these anymore. And heavy cream is a great swap if you want them richer. Thanks for sharing what worked for you.
David says
I wish you would provide the option for metric equivalents of your ingredients...
Kelly Evan says
So Easy and really yummy !!! I use them for meal prep and its great.
Tati Chermayeff says
Totally agree, I love these as meal prep!