KETO EGG BITES: A Delicious Low-Carb Snack You’ll Love

If you’re following a keto lifestyle or simply looking for a healthy, easy-to-make snack, Keto Egg Bites are the perfect choice. These little bites of joy are packed with protein, healthy fats, and tons of flavor, making them ideal for breakfast, a snack, or even as a party appetizer. Whether you’re in need of a filling meal or just a quick grab-and-go option, keto egg bites have got you covered.

In this article, we will walk you through a basic recipe for making Keto Egg Bites, offer advanced techniques for perfecting them, provide helpful storage tips, and explore substitutions for dietary preferences. Let’s dive in!

Find more keto-friendly recipes here and explore keto meal plans on Healthline.

Basic Recipe: Ingredients and Instructions

Keto Egg Bites Recipe – Low-Carb, Delicious & Easy Snack Idea

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• Author: Jennifer Mitchell
• Total Time: 28-30 minutes
• Yield: 12 egg bites (1 per muffin tin cup) 1x
• Diet: Gluten Free

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Description

These Keto Egg Bites are a delicious and easy-to-make low-carb snack or breakfast option packed with protein and healthy fats. Perfect for meal prep, they are customizable with your favorite add-ins such as spinach, bacon, ham, or sausage. These bites are fluffy, savory, and will keep you energized throughout the day.

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Ingredients

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Base:

• 12 large eggs
• ⅓ cup heavy cream
• 1 cup shredded full-fat cheddar cheese

Add-Ins:

• ½ cup chopped spinach or mushrooms (low-carb veggies)
• ¼ cup cooked, crumbled bacon
• ¾ cup diced ham or cooked sausage
• Salt & pepper to taste

For Cooking:

• Non-stick cooking spray

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Instructions

• Preheat your oven to 350°F (175°C). Lightly grease a muffin tin with non-stick cooking spray or use silicone muffin cups.
• In a large bowl, crack the 12 eggs and whisk until well combined.
• Add the heavy cream and continue to whisk until the mixture is smooth.
• Stir in the shredded cheddar cheese and mix until evenly distributed.
• Add your chosen add-ins: chopped spinach or mushrooms, crumbled bacon, and diced ham or sausage.
• Season with salt and pepper to taste. Mix all ingredients thoroughly.
• Pour the egg mixture evenly into the muffin cups, filling each about ¾ full.
• Bake in the preheated oven for 18-20 minutes, or until the egg bites are set and slightly golden on top.
• Let cool for a few minutes before removing the egg bites from the muffin tin. Serve warm or store for later.

Notes

• You can customize the add-ins based on your preferences. Try swapping out the bacon for turkey bacon or adding different cheese varieties.
• These egg bites are perfect for meal prep! Store them in an airtight container in the refrigerator for up to 4-5 days.
• For a more fluffy texture, you can use a hand mixer to whisk the eggs and heavy cream together before adding the other ingredients.

• Prep Time: 10 minutes
• Cook Time: 18-20 minutes
• Category: Breakfast, Snack, Meal Prep
• Method: Baking
• Cuisine: Keto, Low-Carb, American

Nutrition

• Serving Size: 1 egg bite
• Calories: 160
• Sugar: 1g
• Sodium: 340mg
• Fat: 12g
• Saturated Fat: 5g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 2g
• Fiber: 0g
• Protein: 12g
• Cholesterol: 245mg

Keywords: Keto Egg Bites

Instructions

1. Preheat the oven to 350°F (175°C). Grease a muffin tin with non-stick cooking spray or use silicone muffin cups for easier removal.
2. Prepare the egg mixture: In a large bowl, whisk together the eggs, heavy cream, salt, and pepper. Make sure everything is well combined and smooth.
3. Add the cheese: Stir in the shredded cheddar cheese into the egg mixture. You can also experiment with other cheeses like mozzarella or goat cheese for different flavor profiles.
4. Prepare your add-ins: In a small bowl, combine the spinach or mushrooms, crumbled bacon, and diced ham or sausage. Mix well to ensure the ingredients are evenly distributed.
5. Fill the muffin tin: Pour the egg mixture into the muffin tin, filling each cup about ¾ full. Sprinkle the add-ins into each cup, distributing them evenly.
6. Bake: Place the muffin tin in the preheated oven and bake for about 20-25 minutes, or until the egg bites are firm to the touch and lightly golden on top.
7. Cool and Serve: Let the egg bites cool for a few minutes before serving. They can be enjoyed warm or at room temperature.

Advanced Techniques for Perfecting Keto Egg Bites

While the basic recipe is simple and straightforward, there are a few techniques you can use to take your Keto Egg Bites to the next level.

1. Blend the Ingredients

For a smoother, fluffier texture, use a blender or immersion blender to combine the eggs, cream, and seasonings. This will help incorporate more air into the mixture, giving your egg bites a light and airy texture. This is especially helpful if you’re preparing the bites ahead of time and need them to reheat well without becoming dense.

2. Experiment with Cheeses

While cheddar cheese is a great option for these egg bites, feel free to experiment with different cheeses to add variety. Goat cheese, parmesan, or even cream cheese can add a unique richness and tanginess. Just make sure you stick with full-fat cheeses to keep them in line with the keto diet.

3. Layer Your Add-Ins

Instead of mixing all the add-ins into the egg mixture, try layering them in the muffin tin. Start with a small layer of the egg mixture, then add the veggies and meat, followed by another layer of egg mixture. This ensures an even distribution of all ingredients in every bite.

4. Add Herbs for Extra Flavor

Don’t be afraid to add fresh herbs to your egg bites! Chopped rosemary, thyme, or parsley can infuse the bites with incredible aromas and flavor. Try adding them to the egg mixture or sprinkle them on top before baking for a colorful touch.

See more advanced recipes, at Mobolux.

Storage, Shelf Life, and Maintenance Tips

Storage Tips

Keto egg bites are perfect for meal prep, and they store well for later use. Here are some storage guidelines:

• In the fridge: Store the cooled egg bites in an airtight container in the fridge for up to 4-5 days.
• In the freezer: If you want to store them longer, you can freeze the egg bites. Place them in a freezer-safe container or a resealable bag with parchment paper between layers to prevent sticking. Frozen egg bites can be stored for up to 2 months.

Reheating Instructions

To reheat refrigerated egg bites, simply pop them in the microwave for 30-60 seconds. For frozen egg bites, you can either microwave them for 1-2 minutes or heat them in the oven at 350°F (175°C) for about 10-12 minutes until heated through.

Pro Tip

If you freeze your egg bites, consider freezing them individually so you can grab just one or two when you need a quick snack.

Dietary Adaptations and Substitutions

While Keto Egg Bites are already a great option for those on the keto diet, they can also be easily adapted to accommodate other dietary needs or preferences. Here are some substitution ideas:

Dairy-Free

To make your egg bites dairy-free, simply swap out the heavy cream for coconut cream or almond milk (unsweetened). For cheese, use a dairy-free cheese or simply omit it for a lighter version.

Vegetarian

To make your egg bites vegetarian, you can replace the bacon and sausage with more veggies or plant-based protein options like tofu or tempeh. Consider adding avocados or sun-dried tomatoes for extra flavor and texture.

Low-Sodium

If you need a low-sodium version of these egg bites, opt for reduced-sodium bacon, sausage, or ham. You can also reduce the salt in the egg mixture and add extra herbs and spices to enhance the flavor without using too much sodium.

FAQs About Keto Egg Bites

Can I make Keto Egg Bites ahead of time?

Absolutely! In fact, these egg bites are great for meal prep. You can make them ahead of time, store them in the fridge, and reheat them whenever you’re ready to enjoy.

Are Keto Egg Bites good for weight loss?

Yes, keto egg bites are a great choice for weight loss on a ketogenic diet. They are low in carbs, high in protein, and full of healthy fats, making them perfect for keeping you full and satisfied.

Can I use other meats besides bacon and sausage?

Yes! You can use other keto-friendly meats such as turkey, chicken, or even leftover steak. Just be sure to cook and crumble any meat before adding it to the egg bites.

Are Keto Egg Bites gluten-free?

Yes, Keto Egg Bites are naturally gluten-free as they contain no flour or grains. They are perfect for anyone following a gluten-free or low-carb diet.

Conclusion & Final Thoughts

Keto Egg Bites are an incredibly versatile, tasty, and convenient snack or meal option for anyone on the ketogenic diet. Whether you’re looking for a quick breakfast, a high-protein snack, or a make-ahead meal, these egg bites are sure to fit the bill. With endless possibilities for add-ins, cheeses, and seasonings, you can make them your own while keeping them low-carb and delicious.

With a simple basic recipe, tips for making them even better, and advice on how to store and adapt them to your dietary needs, Keto Egg Bites are a must-have in your recipe repertoire. Don’t forget to get creative and enjoy every bite!