Keto Egg Bites
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.
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
Do not use paper liners. The egg mixture soaks through, the paper burns, and the bites stick.
Do not over-whisk. Whisk just until combined or they will be flat.
Milk swaps: almond or cashew milk for dairy-free, heavy cream for richer, more custardy bites.
Dairy-free: swap the cheese for a dairy-free alternative along with the milk.
Storing: airtight container in the fridge for up to 5 days. Cool completely first.
Freezing: freeze in a single layer first, then bag. Keeps 3 months.
Reheating: 20 to 30 seconds from the fridge, 60 to 90 seconds from frozen.
Nutritional Information 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
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