Description

Keto Egg Bites are a delicious low-carb, high-protein option perfect for breakfast or a quick snack. Packed with eggs, cheese, and sausage, they’re easy to make, customizable, and great for meal prep.

Ingredients

6 large eggs

½ cup heavy cream

½ cup shredded cheddar cheese (or any cheese of choice)

¼ cup cooked sausage, crumbled

2 tbsp green onions, chopped (optional)

¼ tsp garlic powder

¼ tsp onion powder

Salt and pepper, to taste

Cooking spray or oil (for greasing the muffin tin)

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Instructions

Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin with cooking spray or oil.
In a bowl, whisk together the eggs, heavy cream, garlic powder, onion powder, salt, and pepper.
Stir in the shredded cheese, crumbled sausage, and green onions (if using).
Pour the egg mixture into the muffin tin cups, filling each about ¾ full.
Bake for 18-20 minutes, until the egg bites are set and slightly golden on top.
Let the egg bites cool for a few minutes before removing them from the muffin tin.

Notes

You can substitute the cheese with mozzarella, pepper jack, or feta for different flavors.

Add diced bell peppers, spinach, or mushrooms for extra veggies; sauté watery veggies first to avoid sogginess.

For a spicy kick, add cayenne pepper or chopped jalapeños.

For a vegetarian version, skip the sausage and add extra veggies or cooked bacon.

Store leftovers in an airtight container in the fridge up to 4 days, or freeze up to 2 months.

Reheat in the microwave for 30 seconds to 1 minute or longer if reheating from frozen.

Prep Time: 10 minutes
Cook Time: 18-20 minutes
Category: Breakfast, Snack
Method: Baking
Cuisine: American

Nutrition

Serving Size: 2-3 egg bites
Calories: Approx. 150-170 per serving
Sugar: 1g
Sodium: 200mg
Fat: 12g
Saturated Fat: 5g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 2g
Fiber: 0.5g
Protein: 10g
Cholesterol: 210mg