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.
½cupbell pepper (any color), deseeded and chopped into small pieces
1cupbaby spinach, roughly chopped
¼ - ⅓cupshredded mozzarella or cheddar cheese
Buffalo Chicken:
¼cupbuffalo sauce, (remove 1/4 cup of the milk)
¼cupchopped green onions
1cupcooked 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.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.