Easy Keto Breakfast Egg Bites (Perfect for Meal Prep!)
Streamline your mornings with these Easy Keto Breakfast Egg Bites! Made with fluffy eggs, a touch of heavy whipping cream, your favorite savory toppings, and a sprinkle of Parmesan, these individual portions are baked to perfection in a muffin tin. They’re ideal for grab-and-go breakfasts, meal prep, or a quick, protein-packed snack. This low-carb, high-protein, and naturally gluten-free recipe is a delightful addition to your health journey!
Yields: 12 egg bites Prep time: 10 minutes Cook time: 10-12 minutes
Ingredients:
- 12 large eggs
- ½ cup heavy whipping cream (HWC)
- Your choice of cooked, low-carb toppings (about 1 cup total, finely chopped):
- Cooked bacon, crumbled
- Cooked ham, diced
- Diced bell peppers (any color)
- Diced onion
- Cooked sausage crumbles
- Fresh spinach, chopped
- ½ cup grated Parmesan cheese
- Pink Himalayan salt to taste
- Black pepper to taste
- Nonstick cooking spray (for muffin pan)
Equipment:
- 12-cup standard muffin pan
- Small mixing bowl
- Whisk
- Measuring spoons
Instructions:
- Preheat Oven & Prep Muffin Pan: Preheat your oven to 425°F (220°C).
- Thoroughly spray a standard 12-cup muffin pan with nonstick cooking spray. (Alternatively, you can use silicone muffin liners for easy removal).
- Assemble Egg Bites (DO NOT STIR IN MUFFIN CUPS):
- Carefully crack 1 egg into each individual muffin cup.
- Add about 2 teaspoons of heavy whipping cream on top of each egg.
- Evenly distribute your favorite toppings (bacon, ham, peppers, etc.) into each muffin cup, placing them around and on top of the egg.
- Top each egg bite with a sprinkle of grated Parmesan cheese.
- Season each cup with a pinch of pink Himalayan salt and black pepper to taste.
- Crucially, do NOT stir the ingredients within the muffin cups. This allows the egg to set around the other ingredients creating distinct layers and textures.
- Bake: Place the muffin pan in the preheated oven.
- Bake for 10-12 minutes, or until the egg whites are fully set and the yolks are cooked to your preference (slightly runny or fully firm). The tops should be lightly puffed and golden.
- Cool & Store: Remove the muffin pan from the oven. Let the egg bites cool in the pan for 5 minutes before carefully removing them.
- These are fantastic served warm, or allowed to cool completely and stored in an airtight container in the refrigerator for up to 4-5 days for quick meal prep throughout the week. They can be reheated easily in the microwave. Enjoy!
Tips for Success:
- Don’t Overfill: Fill cups about ¾ full to prevent overflow as they bake.
- Topping Prep: Ensure all toppings are cooked and finely chopped before adding them to the egg bites.
- Cheese Choice: While Parmesan is suggested, any shredded cheese (cheddar, mozzarella, Monterey Jack) works well.
- Customize: This recipe is incredibly versatile! Experiment with different herbs (dill, chives), spices (onion powder, paprika), or other cooked keto-friendly veggies (sautéed mushrooms, spinach) to create endless variations.
- Batch Cooking: This recipe is perfect for making a larger batch for weekly meal prep.
- Reheating: Reheat in the microwave for 30-60 seconds, or in a toaster oven for a crispier exterior.
Recipe Analysis & Dietary Classification:
These Keto Breakfast Egg Bites are a delightful addition to your health journey!
- High Protein: Yes, primarily from the eggs and meat toppings.
- High Fat: Yes, from the eggs, heavy whipping cream, cheese, and bacon/ham.
- Low-Carb: Yes, this recipe is very low-carb by focusing on eggs, meat, and cheese with non-starchy additions.
- Keto: Yes, this recipe is keto-friendly. All listed ingredients are suitable for a ketogenic diet.
- Gluten-Free: Yes, this recipe is naturally gluten-free.
Read on how to prepare a Keto Halloween candy.
