Keto Egg Bites

These easy Keto Egg Bites are the perfect low-carb breakfast or snack. Great for on-the-go, this simple recipe is packed with flavor!

This versatile recipe can be made to order with your favorite meats, cheeses, and veggies. It's also great for meal prep, so go ahead and whip up a batch!

For another grab and go breakfast, make these almond flour blueberry muffins.

Why you’ll love this recipe

Simple ingredients you already have. This recipe uses common and readily available ingredients like eggs, cheese, bacon, and spinach.

Healthy breakfast. A nutritious start to your day. Packed with high-quality protein from the eggs and bacon, healthy fats from the cheese and heavy cream, and vitamins and minerals from the spinach. 

Customizable. One of the key reasons to love this keto friendly breakfast recipe is the incredible versatility. You can customize this dish by adding your favorite ingredients. You can do the same with our crustless keto quiche.

Perfect meal prep item. You can make a batch ahead of time, store it in the refrigerator or freezer, and enjoy a quick breakfast or snack. Great for the hectic holiday season! Our keto avocado smoothie is also a great time saver.

Great for kids. Even if you have picky eaters at home, bacon egg bites can be a hit with the whole family. 

Recipe ingredients

Large whole eggs: They provide the necessary structure and protein.

Shredded cheddar cheese: Go for full-fat, shredded cheddar cheese for a rich and creamy texture.

Chopped bacon: Bacon adds a savory, smoky flavor. You can use either fresh strips of bacon or leftover cooked bacon. We recommend ensuring it's crispy.

Heavy cream: This adds richness and creaminess. Heavy cream is a high-fat, low-carb dairy product suitable for keto diets.

Fresh spinach: Adds fiber and nutrition. Spinach provides vitamins and minerals while adding a pop of green color and a subtle earthy taste.

If you have questions abut any of the ingredients, please leave a comment below and we will get back to you.

Substitutions

Protein: Consider using cooked sausage crumbles, turkey bacon, or diced ham. Each protein choice will bring its unique flavor and texture to the dish.

Cheese: Change up the flavor profile by trying various cheeses. Options like Ricotta, pepper jack, feta cheese, Parmesan cheese, cottage cheese, Gruyère, or goat cheese can provide a different taste and creaminess.

Vegetables: Enhance with a selection of vegetables. Some delicious choices include sautéed mushrooms, green onion, garlic, red peppers, diced tomatoes, asparagus spears, or zucchini.

Seasoning and spice: Consider incorporating thyme or oregano. For a hint of heat, mix in red pepper flakes. 

Dairy-free: Replace the heavy cream with unsweetened full-fat coconut milk or almond milk for a creamy, dairy-free alternative. Omit the cheese or opt for quality dairy-free cheese alternatives to ensure a keto-friendly dish.

How to make keto egg bites

Preheat the oven to 350 degrees F (180 degrees C). Rinse and chop the spinach. Add the chopped spinach to a hot skillet with a tablespoon of avocado oil, stirring often for approximately 3 minutes until moisture is released and the spinach is softened.

Move the spinach to a plate. Add the bacon to a pan and cook it through; you want the bacon to be crispy.

While the bacon is cooking, line the mini muffin pan or muffin tin with mini paper cupcake liners. You could also use mini silicone mold liners. Lightly oiling the inside of the mini muffin pan if you are not using liners will allow the egg bites to slide out more readily. Remove the bacon and set it to one side. We recommend draining the fat from bacon by placing it on kitchen paper.

In another large bowl, crack the eggs and season them with salt and pepper. Whisk in the heavy cream into the egg mixture until the ingredients are combined. 

Add ½ a teaspoon of spinach to each of the muffin cups. Chop the bacon, and add the chopped bacon to the spinach layer. Keep 2 slices of bacon to one side for plating/serving. Add a teaspoon of cheese to each cup. Using a container with a spout, pour the egg mixture into each cup. Fill them with equal amounts. Sprinkle cheese on top of each cup.

Bake at 350 F or 180 degrees C for 10-12 minutes or until the eggs are set. Note, will appear fluffy at first and then will "deflate." This is expected. We recommend garnishing with chopped bacon and fresh herbs, such as fresh basil leaves.

Tasty toppings: Customize with delectable toppings. Try sliced avocado, a dollop of salsa, fresh chives, or a drizzle of hot sauce to give your bites an extra kick and a burst of flavor.

Check out our photos for inspiration on plating and garnishing.

Best tips

Use mini silicone cupcake liners: Go for mini silicone cupcake liners instead of paper liners. Silicone liners make it easier to remove the egg bites without sticking.

Avoid overcooking: Be vigilant about the cooking time. Overcooking your can result in a rubbery texture. 

Mind the filling level (¾ full): It's recommended to fill them approximately ¾ full. This allows room for the egg mixture to expand slightly as it cooks, preventing any spillage.

Let them rest after baking: Allow to rest for a few minutes after removing them from the oven. This brief resting period helps the eggs settle and ensures they are easier to remove from the liners.

FAQs

Are Keto Egg bites healthy?

Keto egg cups are rich in protein from the eggs and can provide healthy fats if prepared with ingredients like cheese and avocado oil. Additionally, they are low in carbohydrates, making them suitable for a keto or low-carb diet. 

However, it's essential to consider the overall nutritional balance and ingredient choices, as excessive consumption of high-fat and processed ingredients may not align with some individuals' health goals. 

For a healthy option use sauteed veggies, cooked leafy greens, and quality cheeses, while limiting the amount of processed meats in your recipe.

Are Starbucks egg bites Keto?

Starbucks' Sous Vide Egg Bites, specifically the Bacon & Gruyère and Egg White & Red Pepper varieties, can be considered keto-friendly options as they contain lower carbohydrate content compared to many other menu items. 

However, they do still contain some carbs due to ingredients like cheese and certain vegetables. It's essential to be mindful of your overall daily carb intake if you're following a strict keto diet. 

Storage instructions

To keep fresh and prevent them from absorbing unwanted odors or flavors, store them in an airtight container in the fridge up to 4 days.

Freeze in a freezer bag or container or wrap them individually in plastic wrap or aluminum foil. If you're stacking multiple egg bites, separate them with parchment paper to prevent sticking. Properly wrapped, they can be frozen for up to 60 days. Thaw prior to reheating.

When reheating, use short bursts 20-30 second bursts in the microwave to prevent overcooking. Check after one minute and do not reheat beyond 2 minutes to avoid overcooking your bites.

You can also place on a sheet pan and reheat in the oven at 350 F or 180 C for 8-10 minutes, or pop into the air fryer at 350 F for about 6 minutes.

📖 Recipe

Keto Egg Bites

Dane & Becky

Cheesy with a crunch of crispy bacon, these keto egg bites are flavorful, low carb, and gluten free to satisfy every palate. 

5 from 1 vote

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Prep Time 20 minutes mins

Cook Time 12 minutes mins

Total Time 32 minutes mins

Course Breakfast

Cuisine American

Servings 24

Calories 197 kcal

Equipment

• ▢
  Mini Muffin Pan

Ingredients

  

1x2x3x

• ▢ 6 large eggs
• ▢ ¾ cup shredded cheddar cheese
• ▢ 6 strips of bacon or leftover already cooked bacon
• ▢ 1 Tablespoon of avocado oil
• ▢ ⅓ cup of heavy cream
• ▢ 2 cups of fresh spinach
• ▢ Salt to taste
• ▢ Black pepper to taste
• ▢ Fresh basil cilantro or parsley for garnish (optional)

Cook ModePrevent your screen from going dark

Instructions

 

• Rinse and chop spinach. Add spinach to a heated skillet with a tablespoon of avocado oil, stirring often for approximately 3 minutes until moisture is released and the spinach is softened. Remove spinach to a plate, set aside.
• Place bacon in a heated nonstick skillet and cook through until crisp. Turn once after approximately 4 minutes. While watching bacon, place a mini cupcake liner into each cup of the mini muffin pan.
• Once the bacon is crisp, remove bacon to a plate lined with paper towels and set aside. Crack eggs into a large bowl. Add salt & pepper, and heavy cream to the bowl. Whisk the eggs and cream together until evenly combined.
• Begin layering egg cups.

  Lightly oiling the inside of the mini muffin pan if you are not using liners will allow the egg bites to slide out more readily. Add about ½ teaspoon of cooked spinach into each liner. Chop bacon into small pieces and sprinkle onto the layer of spinach. Add a teaspoon of cheese to each cup.
• Using a measuring cup with a spout (such as a liquid measuring cup) or a batter dispenser, fill each egg cup with egg and cream mixture. Sprinkle cheese onto each egg cup.
• Bake for 10-12 minutes or until eggs are set. The egg cups will appear fluffy and will deflate somewhat once they are removed from the oven. Garnish as desired.

Notes

Fill mini liners approximately ¾ full with egg mixture.

Do not overcook. Check if eggs are set after 9-10 minutes.

Allow to rest for a few minutes after removing them from the oven.

Properly stored, they will stay fresh for up to 3-4 days in the refrigerator.

For longer storage, place them in a freezer bag or container or wrap them individually in plastic wrap or aluminum foil. Properly wrapped, they can be frozen for up to 60 days. Thaw prior to reheating.

When reheating, use short bursts 20-30 second bursts in the microwave to prevent overcooking. Check after one minute and do not reheat beyond 2 minutes to avoid overcooking your bites.

Nutrition

Serving: 1Calories: 197kcalCarbohydrates: 2gProtein: 10gFat: 17gSaturated Fat: 8gPolyunsaturated Fat: 8gCholesterol: 215mgSodium: 272mgSugar: 1g

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