These Sausage Egg and Cheese Bites are the perfect low carb, grab and go, Keto friendly breakfast option! Perfect for an easy meal prep breakfast!
Quick, low carb breakfast options can be a tricky thing to master. When you think of a grab and go breakfast it generally consists of muffins or pastries. Lighter options might include yogurt and fruit but if you are watching your carbs even those can add up quickly. These delicious Sausage Egg and Cheese Bites are packed with protein and super easy.
What ingredients do I need for Keto Sausage and Egg Bites?
The ingredient list for these cheesy bites is really simple.
- Breakfast Sausage
- Cream cheese
- Shredded cheese
- Coconut flour
That makes these KETO and gluten free and they freeze and reheat really well so you can add them to your meal prep list! Some of my other keto meal prep favorites are this Keto Lemon Chia Seed Pudding (two flavors here and so easy) and these Keto Pizza Bites, they seriously couldn’t be any easier!
How do you make Keto Sausage Egg and Cheese Bites?
Start by cooking your breakfast sausage. If you cannot find a keto friendly sausage at your grocery store without sweetener you can always make your own. I really like the flavor and easy of this Whole 30 and Keto Breakfast Sausage recipe. Once you cook your sausage drain and set it aside.
Add the cream cheese to the bowl and mix well. Allow it to cool slightly (so it doesn’t cook the eggs when you stir) and add the eggs, coconut flour, baking powder and cheese. Chill the mixture to give the coconut flour time to absorb all of the moisture. DO NOT SKIP THIS STEP!
After you allow the mixture to chill 10 minutes or so, stir again and if any moisture remains allow it to chill a little longer.If you skip this step the bites will flatten as they cook.
Use a small cookie scoop and place onto a greased or silicone lined baking sheet and bake. Once cooked store these in an air tight container in the fridge.
Do I have to use coconut flour?
You can sub the same amount of almond flour in this recipe if you wish. The coconut flour provides a lighter, fluffier texture and is lower in net carbs. However, if you can’t or don’t want to use the coconut flour subbing in almond flour will work, just
How many carbs do Sausage Egg Bites have?
If you are actually following a Keto diet here is the nitty gritty on the carbs. According to my recipe calculator each bite (this makes 32 equal size bites with my small cookie dough scoop) has 1.2 grams of carbs and 0.5 grams of fiber.
Making each little bite just 0.70 net carb, so even if you pop five of these delicious bites you are only at 3.5 carbs. Check just below the recipe card for the nutrition breakdown.
What are some other easy Keto Bites recipes?
These easy Keto Pizza Bites are one of the most popular recipes on this site, they are great for a quick meal or an easy keto meal prep. Some other easy keto bites are:
- 1 pound breakfast sausage, cooked, drained and cooled slightly
- 4 ounces cream cheese, softened
- 3 eggs, beaten
- 1 cup shredded cheddar
- 1/3 cup coconut flour
- 1/2 teaspoon baking powder
- Preheat oven to 350 degrees.
- Cook your breakfast sausage, drain and set it aside to cool slightly.
- When the sausage has cooled add it to a mixing bowl and combine with the cream cheese until there are no cream cheese clumps left.
- **It is important to make sure the sausage is not too hot before continuing as it will cook the egg when you add it in the next step**
- Stir in cheese, eggs, coconut flour and baking powder.
- When the mixture is well incorporated allow it to chill for 5-10 minutes. Coconut flour continues to absorb moisture so if it seems to runny it won't be.
- **Skipping this step and not chilling the dough will result in flat bites, not balls like you see in the photos**
- Grease a baking sheet and using a small cooking scoop place the Sausage Egg and Cheese Bites on the tray,
- Bake 18-20 minutes.
You may also like our Keto Pizza Bites! They are loaded with Italian sausage and mozzarella! Perfect for keto meal prep and under 1 net carb per bite!
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Nutrition Information:Serving Size: Nutrition per bite
Amount Per Serving: Calories: 79Total Fat: 5.9gCarbohydrates: 1.2gFiber: 0.5gProtein: 5g
Here are the handy nutrition facts! I did this based on ONE of these delicious cheesy bites to make it simple. They have LESS THAN ONE NET CARB! Can I get an AMEN?!
Other Easy Keto Recipes
If you are new to Keto try my favorite Keto Lemon Chia Seed Pudding (SO refreshing!) and these Sausage Egg and Cheese Bites, they contain less than one net carb per bite and they are perfect for meal prep! One of my favorite easy low carb dinners is this One Pan Cabbage Casserole. It is so easy, cheesy and delicious and it has less than 9 net carbs per serving. Some other favorites, Keto Chocolate Cookies, Pimento Cheese and Bacon Stuffed Peppers and Sausage and Cream Cheese Pinwheels!