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high-protein keto egg bites

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.
5 from 4 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Serving 12 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
  • 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
  • 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
  • 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.
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

Calories: 75kcal | Carbohydrates: 1g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 129mg | Sodium: 386mg | Potassium: 70mg | Fiber: 0.1g | Vitamin A: 362IU | Vitamin C: 1mg | Calcium: 45mg | Iron: 1mg
Course Breakfast
Cuisine American
DID YOU MAKE THIS RECIPE?Please leave a comment and star rating on this post and tag @HealthfulBlondie on Instagram & hashtag it #healthfulblondie!