Can I make keto egg bites ahead of time?

Absolutely—these are perfect for prepping in advance. Store them in the fridge all week or freeze for longer storage. Reheat in seconds and you’re ready to go.

Do I need a fancy egg bite mold or sous vide machine?

Not at all! A standard muffin tin works perfectly. The texture is still tender and fluffy, especially if you avoid overbaking.

What’s the best way to keep egg bites from sticking to the pan?

Using silicone muffin liners is foolproof. If you don’t have them, be generous with your oiling and let the egg bites cool for a few minutes before removing.

Can I make these vegetarian or dairy-free?

Definitely! Swap the ham for sautéed veggies and use a non-dairy milk and cheese. The recipe is flexible and easy to adapt to dietary needs.

Keto Egg Bites Recipe

Description

Keto Egg Bites are a delicious, low-carb breakfast or snack option packed with protein and flavor. These savory bites are made with eggs, cheddar cheese, ham, and sautéed onions, and can be easily customized with your favorite low-carb ingredients. Perfect for meal prep, they are simple to make and ideal for a ketogenic lifestyle.

Ingredients

Units Scale

Main Ingredients

5 large eggs
2 tbsp milk
1/2 tsp salt
1/4 tsp black pepper
1/2 cup cheddar cheese, grated

For the Filling

1/2 tbsp olive oil
1/4 cup onion, chopped
1/2 cup ham, cubed

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Instructions

Preheat Oven – Preheat your oven to 350°F (175°C). Prepare a muffin tin by greasing it with nonstick spray or lining with silicone muffin liners.
Sauté Fillings – Heat olive oil in a small skillet over medium heat. Add the chopped onion and cubed ham, then sauté for 3-4 minutes until the onions are soft and translucent. Remove from heat and let cool slightly.
Prepare Egg Mixture – In a large mixing bowl, whisk together the eggs, milk, salt, and black pepper until well combined. Stir in the grated cheddar cheese.
Assemble Egg Bites – Evenly divide the sautéed onion and ham mixture among the muffin cups. Pour the egg and cheese mixture over the fillings, distributing it evenly in each cup.
Bake – Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg bites are set and slightly golden on top.
Cool & Serve – Let the egg bites cool in the tin for a few minutes before removing. Serve warm, or store in an airtight container in the refrigerator for up to 4 days.

Notes

You can substitute ham with cooked bacon, sausage, or keep it vegetarian by adding spinach or mushrooms.
Egg bites can be frozen for up to 2 months; reheat in the microwave or oven before serving.
For a creamier texture, use heavy cream instead of milk.

Nutrition

Serving Size: 1 egg bite
Calories: 105
Sugar: 0.6g
Sodium: 340mg
Fat: 7.5g
Saturated Fat: 2.8g
Unsaturated Fat: 3.5g
Trans Fat: 0g
Carbohydrates: 1.2g
Fiber: 0g
Protein: 8g
Cholesterol: 130mg