These Denver Omelet Keto bites are low-carb, gluten-free, and keto-friendly, making them a healthy and delicious option for a quick breakfast or protein-rich snack! This recipe is super simple to prepare and is great to make ahead of time for ready-made meals throughout the week.

close up image of denver omelet bites on a white plate with dipping sauce


If you find it difficult to prepare a nutritious breakfast, especially during busy weekdays, these baked egg bites with protein will save the day! Enjoy the flavors of a classic Denver omelette in bite-size form, including fluffy eggs, chopped ham, fresh bell peppers, and melty cheese. The keto bites are easy to make in the oven and are perfect for meal prep or on-the-go snacking. 

This recipe also reheats well so you can make a big batch to enjoy during the week or freeze some egg bites for a ready-made meal whenever you need it! Serve bites as they are or add your favorite toppings like sliced avocado, salsa, or a dollop of sour cream. If you have the time and want a heartier meal, pair this recipe with sweet or savory sides for a sit-down spread. 

If you’re looking for more keto breakfast ideas, check out my keto sausage and biscuits, keto breakfast hot pockets, or keto breakfast pizza.

delicious keto denver omelet egg bites baked on a sheet pan

Why You Will Love This Recipe

  • Keto-friendly. These are the perfect low-carb breakfast bites; high in protein, healthy fats, and 100% keto! 
  • Grab & Go. Don’t have time to sit down for a well-balanced breakfast? No problem! These egg bites are made to eat on the go. 
  • Easy Meal Prep. This recipe takes just 30 minutes to prepare and makes 25 egg bites! Make a batch at the beginning of the week and breakfast is taken care of for the week. 

Recipe Ingredients

Below are the ingredients you will need to make this keto egg bites recipe. Scroll to the recipe card at the bottom of the page to see the exact amounts for each ingredient.

  • Ham: If possible, use uncured ham, which is lower in sugar, to keep this recipe keto. You can also use deli ham or Canadian bacon. 
  • Cottage Cheese: Adds extra protein and a delicious creamy texture. Alternatively, you can swap it with 4 ounces of softened cream cheese. 
  • Bell Pepper: Green bell peppers are traditionally used in Denver omelette recipes, but feel free to use your favorite color bell pepper or a mix of colors. 
  • Cheddar Cheese: Freshly grate the cheese from a block of cheddar for the best flavor and melting. If you’re short on time, use pre-shredded store-bought cheddar cheese for the easiest prep. 
  • Eggs: Use large eggs to create an adequate base and to bind the omelet bites together. 
  • Coconut Flour: A lighter, tasty flour alternative with a subtle sweet flavor that completes these low carb egg bites. You can use almond flour if you prefer, but your bites will be more dense like biscuits, not as fluffy and light as the ones in the photos.
  • Baking Powder: Helps the omelette bites rise and become light and fluffy.  
  • Garlic Powder: Adds a delicious savory taste that compliments the other flavors. Alternatively, you can use onion powder. 

How to Make Denver Omelette Keto Bites

Below are photos and recipe steps so you can easily make this recipe at home. You will also need an oven, a baking sheet, cooking spray or parchment paper, a medium mixing bowl, a small cookie scoop, and a mixing spoon. 


Preheat the oven to 350ºF. Combine all the ingredients in a medium or large bowl and stir until completely combined. Then chill the dough for 10 minutes in the refrigerator.

NOTE: The chilling time is extremely important. Coconut flour is super absorbent, but it takes a little more time than other flours to soak up the moisture. If you do not chill your dough, your bites will flatten, spread, and cook unevenly. Flours that lack gluten often need time to chill in a batter to help everything stick together.


Use a small cookie scoop to dish out balls of dough and drop each dough ball onto a greased baking sheet, spacing them out evenly. Then bake the egg bites for 20-23 minutes until they are golden brown.


Egg bite recipes are healthy bite-sized meals in themselves. Enjoy them as they are or with a dip for a quick protein snack, or pair them with additional sides for a full-spread breakfast or brunch. Below are some of our favorite recipes to serve with these low carb breakfast bites. 

overhead image of stacked denver omelet egg bites on a white plate

Storage and Reheating Instructions

This is a great recipe to prepare early in the week for a grab-and-go breakfast on those busy mornings. You can store these egg bites in the fridge for 4 days. Ensure you store them in an airtight container after allowing to cool completely.

You can eat these Denver omelet muffins cold or reheat them. To reheat, warm them in the microwave at 80% power in 15-second increments or in an oven at 350ºF for 5 minutes. 

Can you freeze these?

Yes, these freeze perfectly! To make it easy to pull out just the right amount, start by placing your cooled egg bites on a plate or baking sheet and freezing for about 2 hours. Then transfer to a freezer bag and use within 3 months for the best taste and texture. You can thaw overnight in the fridge or microwave for 30 seconds to thaw.

NOTE: Do not close warm egg bites into a container–The residual heat will turn into moisture which will quickly cause freezerburn.

Tips and Tricks 

  • Don’t skip chilling the dough for 10 minutes in the refrigerator! Without this step, the dough will flatten as it cooks and will not have a nice round shape. 
  • Use a non-stick pan or line a baking sheet with parchment paper to prevent the egg bites from sticking.
  • Customize the ingredients to suit your taste by adding different vegetables, cheese, or meats for various flavor combinations. 
delicious keto denver omelet egg bites baked on a sheet pan

Do I have to use coconut flour?

Yes and no. If you want fluffy egg bites that are light and look like the ones in the photos, yes… You need to use coconut flour. Coconut flour is not usually a 1:1 substitute, so there is no alternative that will give the exact same texture and appearance. HOWEVER, you can replace the coconut flour with the same amount of almond flour if you are okay with a more dense, biscuit-like texture.

If you don’t want to use any flour at all, I recommend these tasty Denver Omelette Egg Muffins, this tasty Breakfast Burrito, or this quick and easy Breakfast Scramble instead.

Denver Omelette Keto Egg Bites FAQ

Are egg bites healthy?

Yes! This recipe is a great source of protein, healthy fats, and essential vitamins and minerals, making it a nutritious breakfast or snack option.  

Is this recipe gluten free?

Yes, coconut flour is gluten-free, so these egg muffins are safe when prepared as described.

Can I make this recipe dairy free?

You can easily make healthy egg bites dairy-free by swapping the cottage cheese for 4 ounces of softened nut-based cream cheese. In addition, you can omit the cheese completely or substitute it with a dairy-free cheddar!

Can I use a different type of flour?

Coconut flour is the only ingredient that will give you light, fluffy bites. You can use almond flour if you prefer a denser, heavier, more biscuit-like texture. I have not tried any other flour substitutes.

close up image of denver omelet bites on a white plate with dipping sauce

Get the Recipe: Denver Omelet Keto Bites

These Denver Omelet Keto Bites have all the flavors of the classic omelette in bite-size form! They are great for grab-and-go snacking or meal prep during busier weeks and take just 30 minutes to prepare.
5 from 1 rating


  • 1 ½ cups ham chopped
  • 1/4 cup cottage cheese
  • 1/2 cup chopped bell pepper
  • 1/2 cup chopped white onion
  • 1 1/2 cup shredded cheddar cheese
  • 3 eggs beaten
  • 1/3 cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon garlic powder


  • Preheat oven to 350 degrees F.
  • Combine all ingredients in a medium bowl and stir until completely combined.
  • Chill the dough 10 minutes. If you skip chilling the dough they will flatten as they cook and not be nice round balls.
  • Drop onto a greased baking sheet using a small cookie scoop.
  • Bake 20-23 minutes until golden brown.


  • This is a low-carb, gluten-free, keto-friendly recipe that reheats well. Great for meal prep. 
  • You can substitute 4 ounces of softened cream cheese for the cottage cheese if needed. 

Net carbs are 1 g per egg bite
Serving: 1 (Nutrition calculated per egg bite), Calories: 64kcal, Carbohydrates: 1.3g, Protein: 5.4g, Fat: 4.1g, Cholesterol: 38mg, Sodium: 73.3mg, Fiber: 0.3g, Sugar: 0.4g
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