Baked Egg Bites are a breakfast powerhouse! With all the great taste of a frittata, these protein-packed cups fill you up without weighing you down.
Made in a muffin tin, they're filled with crispy bacon, fresh spinach and juicy tomatoes for a healthy breakfast or anytime snack.
Why this Recipe Works
This recipe is perfect for an on-the-go morning meal or post-workout snack. Make a bunch of egg cups in advance and pop them in the freezer so you'll never go hungry on busy mornings!
- Easy low carb breakfast.
- Oven baked egg recipe.
- Freezer friendly egg bites.
- Packed with protein and nutrients!
📖 Recipe
Delicious Keto Egg Bites
Ingredients
- 6 large eggs
- ½ cup heavy whipping cream
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ cup shredded parmesan cheese
- 1 ½ cup shredded cheddar cheese
- ½ cup fresh spinach lightly chopped
- 1 roma tomato diced and seeded
- 6 slices bacon cooked and crumbled
Instructions
- Cook and crumble bacon before making egg bites.
- Preheat oven to 350 degrees F. Spray a muffin tin (or cupcake tin) with non-stick cooking spray (or use coconut oil). Set aside.
- In a large bowl, whisk together the eggs, heavy cream, garlic, pepper, and parmesan cheese.
- Fold in cheddar cheese, spinach, tomato, and bacon, mixing until fully combined.
- Scoop about ¼ cup mixture into each muffin cavity. Fills about 10 spots.
- Bake for 23-26 minutes. Remove, cool 5 minutes in pan, and remove from pan. Serve immediately or freeze for later use.
Notes
- Scoop ¼ cup of the egg mixture into each cavity of your muffin tin. This recipe makes enough to fill about 10 full sized muffin cups.
- For smaller bites, you can make this recipe in a mini-muffin pan instead.
- After baking and cooling slightly in the pan, serve these eggs right away for best taste.
Nutrition
Keto Egg Bite Ingredients
- Eggs - One of the most nutrient dense ingredients available, the eggs provide the protein and structure for the bites.
- Heavy cream - This gets beaten with the eggs so they bake up soft, fluffy and rich in flavor.
- Parmesan cheese - Make sure to use the real shredded stuff here. Do not use the shaker cheeses. They occasionally contain added flour and preservatives, plus the flavor just doesn't compare.
- Bacon - Cook and crumble the bacon before adding them to the egg bites. Use our oven cooked bacon recipe for perfect bacon every time.
- Spinach - A generous handful of fresh spinach in the egg bites makes it easier to get your daily dose of greens. Plus, it adds some great color!
- Tomatoes - Adding one single diced tomato gives the egg bites a delicious tang without adding many net carbs. Feel free to omit the tomato if you want the recipe to be even lower in carbs.
Flavor Ideas
It's so easy to make this egg breakfast your own! Try out all kinds of delicious flavors just by changing up the seasonings and mix-ins.
Here are a few suggestions we love:
- Italian - Add 2 teaspoons of Italian Seasoning to the egg mixture for an incredible herb flavor.
- Mediterranean - Fold in a half-cup of olives and use feta cheese instead of Parmesan.
- Spicy - For a spicy kick to your morning, sprinkle in a few crushed red chili flakes. Chili powder would be a tasty addition to spicy egg bites, too.
- Meat options - Switch out the bacon for cooked sausage crumbled or sliced.
- Vegetarian - For a meatless variation, substitute mushrooms or another veggie of choice.
These ideas are just a starting point. Like an omelet or frittata, this egg recipe is the perfect canvas for all kinds of flavors!
Tips and Tricks
- Scoop ¼ cup of the egg mixture into each cavity of your muffin tin. This recipe makes enough to fill about 10 full sized muffin cups.
- For smaller bites, you can make this recipe in a mini-muffin pan instead.
- After baking and cooling slightly in the pan, serve these eggs right away for best taste.
Recipe FAQs
Yes, that's what's so great about this recipe! Once cooled, place the egg cups on a cookie sheet in a single layer for 1 -2 hours or until frozen solid. Then transfer frozen egg bites to a heavy duty freezer bag.
Frozen egg bites will stay good for up to 2 months.
Let the egg bites thaw overnight in the refrigerator. In the morning, reheat them in the microwave for 60 seconds, until warmed through.
Yes they can! You can fill muffin cups with the egg mixture the night before. Then cover the muffin tin with tin foil and chill overnight. Let the unbaked egg mixture warm to room temperature then bake as directed.
Yes, these bites are low in net carbs and considered appropriate for a keto diet. But everyone, keto or not, will love these hearty and healthy egg cups.
LucaT
These were fantastic. Whole family liked them. Added some ranch seasoning to them.