Name: Keto Egg Bites (5 ways!)
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 8 large eggs; ¼ cup milk; ½ - 1 tsp salt (depending on your preference (the bacon also adds salt)); ½ tsp black pepper; 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; 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); ½ - ⅔ cups white or baby bella mushrooms (diced); ½ tsp garlic powder; ½ tsp onion powder; ⅔ cup baby spinach (roughly chopped); ¼ - ⅓ cup shredded mozzarella or cheddar cheese; ½ tsp garlic powder; ½ tsp 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; ¼ cup buffalo sauce ((remove 1/4 cup of the milk)); ¼ cup chopped green onions; 1 cup cooked or rotisserie chicken (chopped into small pieces)

5 from 2 votes

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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.

high-protein keto bacon, cheese, spinach egg bites

The best keto egg bite muffins

Keto egg bites make for the perfect meal-prep snack and breakfast. They are packed with protein, healthy, and easy to make. The best part about this recipe is that I offer 5 flavor variations in the recipe card and list out an additional 10 in the blog post (just keep reading).

This is one of the oldest and most popular recipes on my blog. I decided to update the pictures and add more flavors. Trust me, you’ll love these low-carb egg muffins. So moist, so tasty, and so cheesy.

Anyways, if you are following a low-carb and keto diet, this recipe is perfect for you. Each egg bite has 6 grams of protein, less than 1 gram of carbs, and is packed with bacon, cheese, and spinach.

Why you’ll love this low-carb recipe:

Each egg bite has 6 grams of protein.
They are fluffy and moist.
These egg muffins are keto and low-carb.
A healthy meal-prep snack or breakfast.
They are gluten-free.
Easily make them dairy-free.
Over 5 flavor variations: buffalo chicken, bacon & cheese, spinach,
Try these Starbucks Air Fryer Egg Bites next!

The taste and texture

You can customize these keto egg bites to your flavor preference. If you use the original recipe, the main flavor comes from the cheese and bacon. However, you can also add chicken and buffalo sauce, garlic, chicken sausage, bell pepper, or mushrooms.

These keto egg bites are fluffy and moist. They have that classic Starbucks sou vide texture, but we cook them in the air fryer! The secret is using cottage cheese.

Ingredients needed

These Starbucks copycat keto egg bites call for five simple, healthy ingredients. You need eggs, milk, shredded cheese, spinach, and a few others. Here is a list of everything you need so you are prepared:

Eggs: The main ingredient in this keto egg bites recipe.
Milk: This is the secret ingredient to making these egg bites super fluffy and soft. You can use skim, 2%, whole, almond, cashew, or fat-free milk.
Cheese: I love using both extra sharp shredded cheddar cheese. But you can use your favorite kind of cheese. Try shredded Swiss, Mozerella, Colby, Jalapeño Jack, or Monetary.
Baby Spinach: You cannot take it, I promise! I love adding spinach to everything because it adds health benefits and is full of Vitamin A and Vitamin C.
Onion: You can use white or yellow onion. This adds flavor, texture, and sharpness to the egg bites.
Optional Mix-Ins: For extra protein and flavor, you can add turkey bacon, pork bacon, chicken, chicken sausage, buffalo sauce, bell peppers, mushrooms, or garlic.

Kitchen tools required

Here is a list of kitchen utensils you will need to make these easy low-carb egg bites.

Muffin Tin
Silicone Muffin Cups or Silicone Muffin Pan
Measuring Tools: 1 teaspoon, 1 Tablespoon, 1/4 cup, and 1/3 cup.

All the ingredients in keto egg bites in small bowls with labels

How to make keto egg bites

Keto egg bites are very easy to make and make for the perfect low-carb meal prep breakfast or snack. Here are super detailed step-by-step instructions with pictures for visual reference. The full recipe and ingredient measurements are at the bottom of this page in the recipe card.

Step 1:

First, 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.

Step 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.

eggs, milk, salt and pepper in mixing bowl unwhisked

Step 3:

After that, divide the mixture evenly among the greased muffin cups.

Then, sprinkle the tops with extra cheese if desired.

Step 4:

Finally, bake for 14 – 18 minutes until the egg muffins are puffed up and set. They will deflate once removed from the oven.

Enjoy!

Expert tips & tricks for homemade egg bites

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.

More keto egg bite flavor variations

Vegetable Egg Bites: You can add 3 to 4 tbsp of frozen vegetables (chopped up) or fresh vegetables (like zucchini, yellow squash, bell pepper, or broccoli). Make sure to chop them up into small pieces.
Turkey Egg Bites: Roll up and thinly slice or chop 3 – 4 slices of deli-style turkey breast instead of adding bacon. This adds flavor and lots of protein.
Mexican Egg Bites: Add 1/2 tsp chili powder and 1/2 taco seasoning.
Sausage Egg Bites: Add 1/4 cup of chopped pre-cooked chicken or pork sausage along with the cheese.
Gruyère Egg Bites: Instead of feta or cheddar, use shredded gruyère for lots of flavor.
Italian Egg Bites: Add 3/4 tsp of Italian seasoning and/or 2 tbsp of freshly chopped basil.
Broccoli & Ham Egg Bites: Roll up and thinly slice or chop 3 – 4 slices of deli-style ham and add in 3 to 4 tablespoons of chopped-up broccoli (small pieces).

Ingredient substitutions:

Here is a list of the best ingredient substitutions for these low-carb egg bites. I only recommend swapping 1 – 2 ingredients, so the original recipe doesn’t completely change.

Milk: You can use dairy-free almond milk or cashew milk. You can also use heavy cream.
Onion: You can use green onions/scallions (the white parts) or red onions.
Spinach: You can use mixed greens, arugula, kale, butterhead lettuce, or swiss chard. Arugula will have a peppery flavor.
Cheese: You can use dairy-free cheese, any shredded cheese, or freshly grated.

healthy egg bites with turkey bacon and spinach

Frequently Asked Questions

Can I use egg whites?

I have not tested this, but it should work well. If you want to substitute the whole eggs, you will need around 16 to 20 egg whites.

Are they low carb?

Yes, these egg bites are low-carb and keto friendly. There is less than 1g of carbs per egg bite.

Can I air fry them?

Yes, you can also air fry these egg bites. Air fry at 290°F for 12 – 15 minutes or until the eggs are puffed up and cooked.

Are keto egg bites healthy?

Yes, these keto egg bites are healthy. They are high in protein, full of healthy fats, and have no random ingredients. There are no trans fats. We also add spinach to increase vitamin A and vitamin C.

Are they gluten-free?

Yes, these air fryer egg bites are gluten-free.

Can I make them ahead of time for meal prep?

Keto egg bites are perfect for meal prep. You can freeze them for up to 3 months or store them in the fridge for up to 1 week.

What’s the best temperature to bake egg bite muffins?

For best results, bake egg bites at 350°F, so they cook slowly and remain super moist. If the temperature is too high, they can dry out.

Can I freeze egg bites?

Yes! 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.

How to store and reheat:

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.

bite shot of a bacon and cheese egg bite

If you love this recipe, try these 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!

Keto Egg Bites (5 ways!)

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 5

Cook Time 15

Total Time 20

Serving muffins

Ingredients

Base Ingredients:

8 large eggs
¼ cup milk
½ – 1 tsp salt, depending on your preference (the bacon also adds salt)
½ tsp 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 tsp garlic powder
½ tsp onion powder
⅔ cup baby spinach, roughly chopped
¼ – ⅓ cup shredded mozzarella or cheddar cheese

Spinach & Pepper:

½ tsp garlic powder
½ tsp 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 1/4 cup of the milk)
¼ cup chopped green onions
1 cup cooked or rotisserie chicken, chopped into small pieces

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.