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Sausage Egg and Cheese Bites (low carb + KETO)

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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!

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
  • Eggs
  • 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!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!

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 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!

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:

Sausage Egg and Cheese Bites (low carb + KETO)

Sausage Egg and Cheese Bites (low carb + KETO)

Yield: 32 bites
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

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!

Ingredients

  • 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

Instructions

  1. Preheat oven to 350 degrees.
  2. Cook your breakfast sausage, drain and set it aside to cool slightly.
  3. 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.
  4. **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**
  5. Stir in cheese, eggs, coconut flour and baking powder.
  6. 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.
  7. **Skipping this step and not chilling the dough will result in flat bites, not balls like you see in the photos**
  8. Grease a baking sheet and using a small cooking scoop place the Sausage Egg and Cheese Bites on the tray,
  9. Bake 18-20 minutes.

Notes

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
To avoid any confusion I remove erythritol from the final carb count and net carb count, as it is not known to affect blood glucose levels. To calculate Keto recipes listed on this site carbs - fiber = net carbs. I use Nutrifox as my nutrition calculator. This nutrition information is an estimate based on the information provided by Nutrifox and the specific ingredients I used.
© Annie Holmes
Cuisine: Keto / Category: Keto
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!

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?!

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!

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! 

This easy Keto Chicken Bacon Ranch Pizza has a perfectly crispy low carb crust and is loaded with grilled chicken and bacon! Only 3 net carbs per slice!

Keto Chicken Bacon Ranch Pizza

This low carb Keto Taco Zoodle Casserole has all the flavor of taco mac without the carbs! Zucchini noodles, taco meat and a rich cheese sauce are baked until bubbly! The ultimate keto comfort food!  #keto

Keto Taco Zoodle Casserole

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Comments

  5. Leanne says

    The directions don’t mention chilling the dough, but there’s a warning of the effects if you don’t chill the dough. Please clarify.
    Reply

    • Annie Holmes says

      Hi Leanne, yes allow the dough to rest and chill for 10 minutes as listed in step 6 this allows the coconut flour time to absorb the moisture so they are nice and fluffy! I hope you enjoy!
      Reply

  9. Ronda says

    Due to coconut allergies what would be amount of almond flour and would I need to change anything else in the recipe? Thank you for the work you do in creating your delicious recipes. God bless.
    Reply

  12. Barbara S Jackson says

    Can these be frozen? If so, how do you grab and go from the freezer? Pardon my ignorance, I'm not a cooking guru.
    Reply

    • Annie Holmes says

      Hi Barbara, sure! These are super freezer friendly. After I bake and allow them time to cool I freeze on a cookie sheet and then put them all in a large freezer bag. This way they don't clump and freeze together and you can pull out as many as you like. I microwave in 20 second increments until warm. I hope you enjoy, these are a favorite around our house! :)
      Reply

    • Annie Holmes says

      Hi Jess, I would imagine regular flour would work but we actually can't use it because of a gluten allergy so I have no experience baking with it. I do know that coconut flour and almond flour work perfectly in equal amounts. I hope that helps! :)
      Reply

  14. Anita Kravitz says

    After reading comments and replies I think I answered my own question. My bites were flat and I think I could have just spread it all over the pan to bake and used a knife to cut into squares! My husband helped a little. I later asked if he'd drained the sausage and no, he hadn't. I thought that was the problem. Until I read replies about the flour. I used almond flour. Next time I'll use the coconut flour and drain the meat. I don't have to worry about storage. There's three left! I think next time we'll put them on a plate and serve them with salsa. We are new to Keto and I'm still trying to find my way around. These bites are the first recipe we've really liked. So thank you!
    Reply

    • Annie Holmes says

      Hi Anita! I'm glad you enjoyed the flavor!! These do work with almond flour, though I think the result is better with coconut flour, it just makes them light and fluffy. I think you are right not draining the sausage probably contributed to the issue. Also, did you chill the dough? That helps a ton in making these nice little balls. If you are new to keto you should give these Pizza bites https://www.maebells.com/easy-keto-pizza-bites/ or this Jalapeno Chicken https://www.maebells.com/one-pan-keto-cheesy-jalapeno-chicken/ a try! Those are two of my favorites!
      Reply

  16. Victoria says

    I have an allergy to tree nuts and also to coconut. Can I just leave the coconut flour out or what would be another suitable substitute?
    Reply

  19. Anna says

    Am I the only one that's confused on what to do with the eggs? Do we scrambled them first or are they raw when mixing? Please clarify for me. Thank you!
    Reply

    • Annie Holmes says

      Hi Anna, no you do not scramble them. In step 5 stir in the eggs, cheese coconut flour and baking powder to make the dough. There is also a video recipe video in the post that shows it step by step if that helps. I hope you enjoy these, they are a family favorite!
      Reply

  21. Casey says

    I just made these and they were flat so I must have done something wrong. Can you explain what “draining the sausage” is? It must be the step I got wrong
    Reply

    • Annie Holmes says

      Hi Casey, that would mean draining the fat off the sausage after it has been cooked so there is no extra liquid. If fat is drained off and the batter sits as directed they should come out nice and fluffy. Hope that helps!
      Reply

  24. Cherrie says

    May I prepare the mixture and just leave it in the refrigerator combined until the next morning so I can make the balls fresh?
    Reply

  25. Megan says

    Hi! I made these and liked them. However, I'm not a fan of coconut and I can taste it. Would it still be considered low carb / keto if I used almond flour instead?
    Reply

    • Annie Holmes says

      Hi Megan, Yes! Almond flour OR coconut flour work in equal amounts in this recipe (or any of my other keto bites) the carb count is slightly higher with almond flour but they are still right at 1 net carb each.
      Reply

  26. Tammy Guthery says

    What is the best way to make these ahead and eat throughout the week...make into balls and freeze, then bake when ready to eat, bake and then freeze, partially cook then warm up, keep batter in fridge and use within a few days...? Any suggestions or tired and true methods?
    Reply

    • Annie Holmes says

      Hi Tammy, we do that often, these are great for meal prep! These reheat perfectly and keep great in the fridge for at least 5 days. If you are looking to store yours longer than that I would just bake and freeze. After I bake and allow them time to cool I freeze on a cookie sheet and then put them all in a large freezer bag. This way they don't clump and freeze together and you can pull out as many as you like. I microwave in 20 second increments until warm. I hope you enjoy!
      Reply

  27. Melia says

    Just made these. They came out great! I divided the batter into 24 servings and used my silicone mini muffin tray. I chilled a bit longer to ensure the coconut flour was well absorbed. 20 minutes was the perfect cooking time for the muffin tray and they popped out easily! I ate two before they were cool enough to safely eat LOL!
    Reply

  28. Shelly says

    These were awesome! Only change I made was I used Turkey breakfast sausage. Will definitely make again. Thanks for the great recipe!
    Reply

  29. Tammy Guthery says

    Thank you! They are wonderful! I also tried keeping some uncooked in the fridge, then scooping out enough for my breakfast and baking them in the toaster oven. I think they are better this way, but it's so much quicker to cook them all and then microwave as you want them, and they are still great this way! My 4 year old grandson has learned that I have them in the fridge. He goes and gets out the container and asks me to warm some for him. He loves them, too!
    Reply

  30. Patty says

    Hi, I am just starting Keto. I am allergic to anything coconut so I can't use the flour. Can I use almond flour insead? Thanks for your help.
    Reply

    • Annie Holmes says

      Hi Patty, that is a very common question, they two flours are pretty different so they won't work as perfect substitutes in all keto recipes but they do work in this one! Just use 1/3 cup almond flour instead of the coconut flour and make sure you chill the dough until the liquid from the eggs has absorbed. (with almond flour this might take a few minutes longer) The bites will not be quite as fluffy with the almond flour but they will be delicious nonetheless! :) Message me anytime with keto questions! It has been a great thing for me, good luck!
      Reply

  32. Erin Hamburg Inveninato says

    Thank you for answering this question - I already started making these when I found out I was out of coconut flour! Whoops. Glad to know I can still use almond at a 1:1 ratio :) next time I’ll try the coconut flour for sure! But thanks for saving breakfast today 😂
    Reply

    • Annie Holmes says

      My pleasure Erin! I hope your family enjoyed these! I try to give the almond flour/coconut flour measurements for as many of my recipes as I can because I know some people have allergies and such. If you liked these try the Keto Pizza Bites, they are our fave! :)
      Reply

  33. Lori says

    I have not tried with this particular recipe, but have made other keto-friendly sausage balls using canned parmesan cheese in place of flour.....you might be able to try here since you can't use almond flour due to tree nut allergy.
    Reply

  34. Rebeca R says

    Can you substitute bacon instead of sausage? I make the sausage ones but use a 12 muffin tray and they come out perfect. About 3 net carbs per muffin.
    Reply

  35. Alina says

    I’ve made these twice now with no changes to the recipe and love them! Hard part is not eating the whole batch at once. Thank you for this! Today I tried hot sausage and liked that a little better than regular.
    Reply

  37. Mary J says

    These are wonderful. I use a mixture of hot and regular sausage. I also cook them in my silicone mini muffin pan. No waiting no sticking just use the small cookie scoop and drop them in. Thank you for this recipe. Great for breakfast or a snack. I get 32-33 every time.
    Reply

  39. Casey G says

    Hi! I made these tonight & they are delicious!!! However I’ve never cooked with coconut flour until making these, I can taste it strongly in the bites. Is there a way to make the coconut flour not be so strong?
    Reply

    • Annie Holmes says

      Hi Casey, I'm so glad you liked these! If the coconut flour bothers you I would sub almond flour in its place. You can use the same amount (1/3 cup) in this recipe.
      Reply

  40. suzanne says

    This looks amazing! Thanks for including the nutritional ingredients. It's one of the biggest challenges for me with Keto - figuring out the details.
    Reply

  41. Misty says

    We love these! We started keto almost two weeks ago and have made these three times already! I get 24 balls with my scooper. Will definitely be a constant staple in our fridge! ** Question for a friend....can egg whites be substituted for regular eggs in this recipe? If so, would there be any changes to the amount used? Thanks again!
    Reply

  42. Scottie Sholar says

    I did see where it said to chill for 5-10 minutes after incorporating the cheese, eggs, flour and baking powder.
    Reply

  45. Terri says

    I don't post comments often, but these Sausage and Egg Cheese Bites are absolutely AMAZING!!! The only thing I did different was I used 1/2 cheddar and 1/2 Pepper Jack cheese. This is a fantastic recipe! 5 stars all the way! Thank you so much!
    Reply

  46. Jamie Jungerheld says

    I loved these! They were so easy and I was able to pack a few for my lunches at work and they warm nicely in the microwave. Even my husband who is not cutting his carbs really liked them. Definitely will be making these again and trying more of your recipes. My sugars are liking things like these.
    Reply

  47. LeanneKen says

    Thank you so much for an awesome recipe!! When I went to cook up the sausage meat I had forgotten I had used it the day before. But I had a small package of mild pepperoni slices and bacon crumble so i used all of it in the fry pan and cooked the pepperoni like little pieces of fried bologna (yes I was raised on the stuff and we loved it). Then I followed the rest of the recipe and I made rather large ones because I couldn’t find my small scoop. One comment was that I used some coconut spray inside the scoop I think it would’ve stuck terribly to it had I not? I cooked them the full 20mins about got 13 bites which are really almost the size of muffins. Thanks again for your awesome recipes!!!
    Reply

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