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Keto Sausage Egg and Cheese Bites

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These keto sausage egg and cheese bites are the perfect breakfast on the go. They’re cheesy packed full of protein, and only have one net carb each!

These keto sausage egg and cheese bites are the perfect breakfast on the go. They’re cheesy packed full of protein, and only have one net carb each!

Keto Friendly Breakfast Egg Bites 

I don’t know about you, but when I wake up I want protein. Nothing’s better than starting your day with a hearty, protein-filled breakfast. It keeps you energized all day long. These keto sausage egg and cheese bites are one of my go-to low carb breakfast ideas. They’re full of juicy meat, melty cheese, and rich eggs. And that’s pretty much it! 

These keto egg bites aren’t just healthy and delicious. They’re also incredibly easy to cook. They only use 6 ingredients, and they take just 45 minutes to make. I always keep some around for an easy breakfast or a snack on the go. 

Why You’ll Love These Easy Keto Sausage Balls

This is one of my favorite breakfast recipes. I’m sure you’ll love it. Here’s why. 

  • Protein, protein, protein. This recipe has two types of cheese and a hefty amount of sausage and eggs. The only other ingredients are coconut flour and baking powder. They’re pretty much pure protein balls! 
  • Simple. I think it’s important for breakfast recipes to be simple. The last thing you want in the morning is to spend a stressful hour in the kitchen. These egg bites only take 35 minutes to make, and they require minimal work. 
  • Make it ahead of time. This keto breakfast is best right out of the oven. But it’s really good for the next few days, too. I like to make a big batch of sausage egg and cheese bites to keep in the fridge or freezer. Whenever I need a protein-heavy snack or don’t have time to make breakfast, they’re waiting for me.
Close up of some sausage egg and cheese bites
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!

What You’ll Need

Here are the ingredients that you’ll need to make this low carb breakfast. Scroll to the recipe card at the bottom of the page to see the exact amounts for each ingredient.

  • Breakfast sausage – You can use whatever type of breakfast sausage you prefer. 
  • Cream cheese
  • Eggs
  • Shredded cheddar cheese – Shredding your own cheese will give you the best results, but you can use pre-shredded if you prefer.
  • Coconut flour – You can replace this with the keto friendly flour of your choice.
  • Baking powder 

How to Make Keto Sausage Egg and Cheese Bites

Here’s how to make this quick and easy keto breakfast.

  • Prep. Preheat your oven to 350F. 
  • Cook the meat. Fully cook the breakfast sausage in a pan. Drain the fat from the pan, and set the meat aside to cool. 
  • Add the cream cheese. Once the meat has cooled, transfer it to a mixing bowl. Add the cream cheese, and stir to mix. Make sure the cream cheese is well incorporated.
A mixing bowl with cooked sausage meat, with a block of cream cheese on top
A mixing bowl filled with sausage meat mixed with cream cheese
  • Mix in the rest of the ingredients. Add the shredded cheese, eggs, coconut flour, and baking powder to the bowl. Stir to combine. 
A mixing bowl filled with sausage meat, with a pile of shredded cheese, coconut flour, and baking powder on top, with some eggs
A glass mixing bowl filled with a mixture of sausage meat, cream cheese, cheddar cheese, eggs, coconut flour, and baking powder
  • Chill. Cover the bowl and place it in the fridge for 5-10 minutes. 
  • Scoop the dough. Grease a baking sheet and remove the dough from the fridge. Use a small cookie scoop or a spoon to place balls of dough on the baking sheet.
  • Bake. Bake the sausage, egg, and cheese bites for 18-20 minutes. 
Overhead view of 15 uncooked sausage, egg, and cheese bites on a baking sheet
Two rows of four sausage, egg, and cheese bites

Tips and Variations

Here are a few tricks, tips, and variations for you when making this cheesy keto breakfast.

  • Get some color on the meat. Even though you’re going to bake the egg bites, you want to get color on the sausage. When you cook the meat in the pan, make sure you’re browning it. Browning meat is how you get the most flavor. 
  • Let the sausage cool completely. It’s important to make sure that you let the sausage cool fully before adding the rest of the ingredients. Otherwise, you might melt the cream cheese and cook the eggs. This will mess up the texture of your breakfast. 
  • Use room temperature ingredients. For best results, use cream cheese and eggs that are at room temperature. When these ingredients are at room temperature, they’ll better mix with the other ingredients. That makes for a more smooth and airy egg bite.
  • Add seasonings of your choice. This recipe is perfect as is. But feel free to play with it based on what you like. You could add herbs, spices, hot sauce, or garlic to these sausage, egg, and cheese bites. 
Close up of some sausage egg and cheese bites

How to Store and Reheat Leftovers

Part of why I love this recipe is because it will last in the fridge for up to 5 days. Just store any leftover keto bites in an airtight container. You can eat them cold, or reheat them. To reheat, warm them in the microwave at 80% power in 15-second increments. Or you can heat them in a 350F oven for 5 minutes. 

Can I Freeze These Cheesy Egg Bites? 

Absolutely! These breakfast bites will last for 3 months in the freezer if stored in an airtight container. Reheat in a 350F oven for 8-10 minutes, or defrost and heat in the microwave.

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!

More Keto Breakfast Ideas to Try

I hope you enjoy these sausage, egg, and cheese bites as much I do. Here are some other keto friendly breakfasts for you to start your day with.

Overhead view of sausage, egg, and cheese bites on a baking sheet

Keto Sausage Egg and Cheese Bites

Yield: 32 bites
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes

These keto sausage egg and cheese bites are protein-packed balls of goodness! They're so easy to make and only use 6 ingredients.

Ingredients

  • 1 pound breakfast sausage
  • 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 F.
  2. Cook your breakfast sausage, drain off any excess fat, 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. (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).
  4. Stir in the cheddar cheese, eggs, coconut flour, and baking powder.
  5. When the mixture is well incorporated, cover and chill in the fridge for 5-10 minutes. Coconut flour continues to absorb moisture, so if the dough feels too runny, this step will help. Skipping this step and not chilling the dough will result in flat bites, not balls like you see in the photos.
  6. Grease a baking sheet and using a small cooking scoop place the sausage, egg, and cheese bites on the tray.
  7. Bake 18-20 minutes.

Notes

  • Store in an airtight container in the fridge for up to 5 days.
  • Store in an airtight container in the freezer for up to 3 months.
  • Reheat in a 350F oven for 5-10 minutes, or in a microwave on 80% power in 15-second increments.

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Nutrition Information:
Serving Size: Nutrition per bite
Amount Per Serving: Calories: 79Total Fat: 5.9gCholesterol: 38.5mgSodium: 126mgCarbohydrates: 1.2gNet Carbohydrates: 0.7gFiber: 0.5gSugar: 0.4gProtein: 5g
© Annie Holmes
Cuisine: American / Category: Breakfast

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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

  49. Regan says

    Hello, Can I make the mixture and after it’s chilled bake it in a 9 x 13 casserole dish? Can’t wait to try them!
    Reply

    • Annie Holmes says

      Hi Regan, Yes I am sure that would work just fine but I'm really not sure what the cooking time would be? I would check after 20 minutes and maybe in 5 minute increments after that?
      Reply

  50. Diana L Hoff says

    Tried it and loved it! I have just started replacing the nut flours with ground pork rinds. I will try that next since it will reduce carbs in what is already wonderfully low carb.
    Reply

  51. D. Green says

    Can these be chilled overnight and then baked? I’m wanting to make them for a party at work and wanted them to be hot and fresh in the morning instead of having to be warmed.
    Reply

  53. Brandy says

    Made these this morning and they turned out really good! I've never cooked with coconut flour before so I was kind of nervous about what it would do to the flavor/texture. I stuck with the recipe for the most, all I did extra was add a little onion power, garlic power, and chili powder. I let the mixture chill for about 15 min and since I don't have a cookie scoop, I used my tablespoon scoop. I came out with about 30 sausage balls and they kept their shape through the baking process. I left mine in a few extra mins per our preference. Hubby said they were delicious so that's a win for me! I will definitely keep this recipe on file and play around with the ingredients. Thank you for sharing!
    Reply

  57. Sherry says

    I have these in the oven right now. I came up short 4 balls but I may have forced too much into the scoop. I've recalculated the net carbs and I'm happy with .08 net for 1. This is the first time I've made sausage balls with meat that has already been cooked. I kept thinking there wasn't cheese but after mixing and portioning out, there's enough cheese. I hope, I hope, I hope, husband can't taste the coconut flour. He despises things made with almond flour (I kinda do too) so I need these to work. I'll update after they come out of the oven. And I'll let them cool a bit first. Burnt tongues hurt!! ;)
    Reply

  59. Holly says

    I just made these today. I’m so sick of having eggs for breakfast I thought I’d try something new. I also get tired of using almond flour with a lot of things because it can be so heavy. The coconut flour was intriguing. They turned out great and are very yummy! Thank you!
    Reply

  60. Vickie says

    I made these with 8 oz of prosciutto instead of sausage, which I had cut in small pieces and lightly browned in olive oil. I also heated olive oil, sautéed garlic, and toasted the coconut flour a bit. I also Added oregano and rosemary and swapped Parmesan cheese for the cheddar. Toasting the coconut with garlic helps to make it less distinctive in taste. Before baking I topped with a small amount of shredded Parmesan which toasted nicely. Although it would add carbs, next time I might add a small amount of marinated sundried tomatoes.
    Reply

  61. Marilyn Caple says

    Hello! I will definitely be making these! Thank-you for your recipes! So glad to have discovered you! I have a question about your cinnamon rolls...couldn't find anywhere to comment on their recipe page. Can your cinnamon rolls be made ahead and frozen? Can they be frozen unbaked and then baked from frozen like your dinner rolls? I love to make things ahead of time for quick prep. Thanks so much for answering my questions! I still have so much to learn!
    Reply

  62. G says

    These are delicious- light, airy, and yummy— just as advertised! Tripled the batch and made my own turkey sausage! Probably ate too many fresh out of the oven. 😉
    Reply

  63. Emma says

    The cream cheese was a really awesome addition. I have been making egg muffins for forever for breakfast but I loved mixing it up with these easy sausage bites. Any recommendations for dipping sauces? I do like spice so if you have any spicy sauce suggestions that would be much appreciated, lol.
    Reply

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