Keto Egg Bites

Made in a muffin tin, these Keto Egg Bites are perfect for meal prep and having a quick grab-and-go breakfast. They’re also low in carbs and full of flavor!

This egg bite recipe is packed with eggs, cottage cheese, sausage, and cheese, making it a great way to start your day with healthy fats and protein while staying keto-friendly. If you prefer, you can also make this in a single baking dish and cut it into squares after baking.

Keto Egg Bites – Easy, High-Protein

If you’re anything like me and not a huge fan of the texture of cottage cheese- don’t worry! The cottage cheese in these egg bites just adds to the creamy texture and keeps it from tasting dried out.

These keto egg bites are:

• Super Easy to Make – Just mix, bake, and enjoy!
• Protein-Packed – 25g+ of protein per serving.
• Great for Meal Prep – Make ahead and reheat during the week.
• Customizable – Add your favorite veggies, meats, or cheeses.
• Perfectly Portable – Individual portions for easy grab-and-go breakfasts.

Ingredients

• 6 large eggs
• 8 oz cottage cheese
• 1 cup shredded cheese (divided – ½ cup for mixing, ½ cup for topping)
• 1 bell pepper, diced
• 1 cup breakfast sausage, browned
• Salt and pepper to taste

How to Make Keto Egg Bites

1. Prepare Your Ingredients

• Preheat your oven to 375°F.
• Grease a 12-cup muffin tin (or use silicone liners for easy removal).
• Brown the breakfast sausage in a pan over medium heat.

2. Mix Everything Together

• In a large bowl, whisk together eggs and cottage cheese.
• Stir in cooked sausage, diced bell pepper, and ½ cup of shredded cheese.
• Add salt and pepper to taste.

3. Fill and Bake

• Divide the mixture evenly among the muffin cups, filling each about ¾ full.
• Sprinkle the remaining ½ cup of shredded cheese on top.
• Bake for 15-20 minutes, or until the egg bites are set and golden brown.

4. Alternative Baking Method

• If you prefer, pour the mixture into a greased 8×8-inch baking dish and bake covered for 20 minutes, then uncover and bake for another 15-20 minutes until set. Cut into squares and serve.

Tips for the Best Egg Bites

• Use full-fat cottage cheese for extra creaminess and protein.
• Swap the bell pepper for mushrooms, spinach, or onions for variety.
• Make it spicy by adding diced jalapeños or a dash of hot sauce.
• Meal prep tip: Let them cool, then store in the fridge for easy breakfasts all week.

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Nutrition Information (Per Serving – 4 Servings)

• Calories: ~320
• Protein: ~28g
• Fat: ~22g
• Carbs: ~4g
• Fiber: ~0.5g
• Net Carbs: ~3.5g

How to Store & Reheat

• Store: In an airtight container in the fridge for up to 4 days.
• Reheat: Microwave for 30-45 seconds or warm in the oven at 300°F until heated through.
• Freeze: Wrap portions tightly and freeze for up to 2 months. Reheat in the oven for best texture.

These Keto Egg Bites are a go-to for busy mornings and meal prep. Whether you make them in muffin tins for individual servings or bake them in one pan and cut into squares, they’re rich in protein and healthy fats, keeping you full and energized. Give them a try and let me know how you customize yours!

You May Also Like:

High Protein Waffles Recipe (Gluten-Free)

High Protein Oatmeal Pancakes (GF)

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