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    Home » Breakfast » Keto Egg Bites: A Delicious and Nutritious Breakfast 

    Keto Egg Bites: A Delicious and Nutritious Breakfast 

    Published: Jun 27, 2022 by Wendy Polisi Modified: Jun 20, 2022 · 961 words. · About 5 minutes to read this article.

    Jump to Recipe Print Recipe

    When looking for a quick, easy, and keto-friendly breakfast recipe, it doesn’t get any better.  Packed with protein and flavor, these Keto Egg Bites are perfect for on-the-go mornings. Plus, they're versatile - you can customize them to your liking with different add-ins and seasonings.

    Overhead photo of keto egg bites on a white background.

    These homemade egg bites are such a great breakfast option!

    For one, the protein will keep you full and satisfied until lunchtime. And since they're so easy to make ahead of time, this recipe for egg bites is perfect for busy mornings when you don't have much time to cook.

    Another great thing about low-carb egg bites is that they're incredibly versatile. You can customize them with different add-ins and seasonings to suit your taste.

    So next time you're looking for a healthy and delicious breakfast recipe, give Keto Egg Bites a try! You won't be sorry.

    Ingredients for Making Keto Egg Bites Recipe

    Photo of eggs, cream, bacon, cheese, spinach, and seasonings in prep containers.
    • Spinach:  I used baby spinach, but regular spinach will also work.  Just make sure that you chop it well.
    • Bacon:  Make sure your bacon is sugar-free to keep this recipe keto-friendly.
    • Cheese:  I used shredded cheddar cheese, but you can use any type of cheese you like. Gruyere cheese is delicious here.
    • Eggs:  You will want to use large eggs.
    • Cream:  Use heavy cream, not half and half.
    • Seasonings:  Adjust the seasonings to your liking.

    Tips & Tricks

    • I don’t recommend using paper muffin cup liners with eggs because they stick badly.
    • If you want to change the flavor, try adding different add-ins or seasonings to the recipe. Some great options include cheese, bacon, green onions, salsa, avocado, red bell pepper, cooked chicken, or pesto.
    • For a sweet version of Keto Egg Bites, add some chopped fruit or a drizzle of sugar-free syrup.

    Frequently Asked Questions

    How many carbs are in keto egg bites?


    Did you know that Keto Egg Bites are not only delicious and nutritious but also low in carbs? That's right - each serving contains just .5 grams of net carbs. So if you're following a ketogenic diet or just trying to cut down on carbs, this recipe is for you.

    Are egg bites nutritious?


    Not only are Keto Egg Bites low in carbs, but they're also high in protein. Each bite contains 2 grams of protein, which makes them a perfect breakfast option.

    Can you eat egg bites cold?


    Yes, egg bites can be eaten cold, and they are just as delicious! These little bites are packed with nutrition and will give you the energy you need to power through your day. If you're in a hurry and don't have time to heat them up, simply grab one or two from the fridge and enjoy.

    Tools Needed to Make Egg Bites Keto

    As an amazon associate, I earn from qualifying sales.

    • Mini Muffin Pan
    • Silicone Mini-Muffin Liners
    • Baking Dish
    • Bowl
    • Whisk

    Storage

    Egg Bites will last in the fridge for up to four days, making them a great meal prep option. Just store them in an airtight container and reheat them when you're ready to eat.

    You can also freeze Keto Egg Bites for longer storage. Just place them in a freezer-safe bag or container, and they'll keep for up to six months. 

    When you're ready to eat, just thaw overnight in the fridge and reheat in the microwave.

     And that's it! Bon appetit! Enjoy your delicious and nutritious Keto Egg Bites any time of day.

    How to Make Keto Egg Bites

    First, start by placing a baking dish with an inch of water in the bottom rack of the oven.

    Position another rack in the center of the oven.

    Preheat the oven to 300° F.

    Photo of bacon, spinach and cheese in a lined mini-muffin pan.
    Photo of eggs being whisked together in a red bowl.
    Photo of keto egg bites ready to go into the oven.

    Spray a muffin pan with cooking spray or line it with silicone molds.

    Divide the spinach, bacon, and cheese between the muffin cups.

    Mix the eggs, cream, salt, and pepper in a large mixing bowl. (You can also combine them in a blender.)

    Pour the egg mixture into the muffin cups.  You can transfer from a mixing bowl to a large liquid measuring cup with a spout for easier pouring.

    Bake for 20 minutes, or until the eggs are just set.

    So there you have it - everything you need to know about making egg muffins.

    Happy cooking! Give them a try and let us know how you like them in the comments below. And be sure to check out our other keto breakfast recipes while you're here.

    More Keto Breakfast Recipes

    • Keto Pumpkin Chia Pudding is a fun way to mix up your breakfast routine and is perfect for fall.
    • When you want an easy breakfast that is perfect for the weekend, this Keto Breakfast Casserole is sure to satisfy you.
    • These Keto Scrambled Eggs are creamy, delicious, and a fabulous way to fuel your morning.
    • No need to miss biscuits on a keto diet!  These Keto Biscuits are so good you won’t miss the “real thing.”
    Close up side photo of keto egg bites.

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      Square photo of keto egg bites on a marble cutting board.
      Print Recipe

      Keto Egg Bites

      Looking for a quick, keto-friendly breakfast option? These Keto Egg Bites are the perfect solution! Just a few ingredients and minutes of prep time will give you a delicious breakfast that will keep you satisfied all morning.
      Prep Time10 mins
      Cook Time20 mins
      Total Time30 mins
      Course: Breakfast
      Cuisine: American
      Keyword: eggs
      Servings: 12
      Calories: 84.45kcal
      Author: Wendy Polisi
      As an Amazon Associate I earn from qualified sales.

      Ingredients

      • ½ cup baby spinach chopped
      • 3 strips bacon cooked and crumbled
      • ⅓ cup shredded cheddar cheese
      • 6 large eggs
      • ¼ cup heavy cream
      • 1 teaspoon sea salt
      • ¼ teaspoon fresh ground black pepper

      Instructions

      • Place a baking dish with 1 inch of water (about a cup of water) on the bottom rack of the oven.
      • Preheat the oven to 300° F. Spray a mini muffin pan well with oil, or line it with silicone liners.
      • Divide the spinach, bacon, and cheese between the prepared muffin tins.
      • Whisk together the eggs, heavy cream, salt, and pepper in a large bowl until combined.
      • Divide the mixture into the prepared mini-muffin pan.
      • Bake on the middle rack of the oven for 20 minutes until the center of the egg is just set.

      Nutrition

      Calories: 84.45kcal | Carbohydrates: 0.52g | Protein: 4.38g | Fat: 7.14g | Saturated Fat: 3.16g | Polyunsaturated Fat: 0.89g | Monounsaturated Fat: 2.45g | Trans Fat: 0.02g | Cholesterol: 94.21mg | Sodium: 284.3mg | Potassium: 55.95mg | Fiber: 0.04g | Sugar: 0.24g | Vitamin A: 342.61IU | Vitamin C: 0.38mg | Calcium: 39.6mg | Iron: 0.46mg
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      Reader Interactions

      Comments

      1. Richard

        March 08, 2023 at 3:43 pm

        What does the pan with water do?

        Reply
        • Wendy Polisi

          March 08, 2023 at 3:47 pm

          It makes a steam bath in the oven so the eggs get a little fluffier.

          Reply

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      Welcome

      I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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