Keto Egg Bites Recipe
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!
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 hearty 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 Keto Egg Bites
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.
Breakfast Sausage Bites Ingredients
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. If you only have ground pork, here is a great seasoning recipe for breakfast sausage–It’s sugar-free and keto-friendly!
- Cream cheese – I used full-fat for more energy, but I imagine it would work with lower-fat versions. Let this come to room temperature ahead of time to make it easier to mix.
- Eggs – I have not tried these with any egg substitutes.
- 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, but they all will produce denser, more biscuit-like bites. Coconut flour gives the lightest, fluffiest texture.
- Baking powder – Adds lift and rise to ensure the best texture.
Optional: You can season this with salt, pepper, garlic powder, onion powder, and other basic herbs and spices. This recipe is written unseasoned for picky eaters, but it’s super versatile.
How to Make Keto Sausage Egg and Cheese Bites
Here’s how to make this quick 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.
4. Mix in the rest of the ingredients. Add the shredded cheese, eggs, coconut flour, and baking powder to the bowl. Stir to combine.
5. Chill. Cover the bowl and place it in the fridge for 5-10 minutes.
6. 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.
7. Bake. Bake the sausage, egg, and cheese bites for 18-20 minutes.
What to Serve with Keto Egg Bites
We love these keto protein bites with a quick Keto Coffee Frappuccino for a simple breakfast on a busy morning! When you need more energy, consider adding one of these Keto Bagels or Keto Chocolate Chip Muffins.
Keto Egg Bites Recipe Tips
Here are a few tricks, tips, and variations for you when making this cheesy keto breakfast.
- Try different meat. You could use crumbled chicken sausage, turkey sausage, even Italian sausage for a big flavor boost! Check the recipe recommendations at the bottom of the page–I’ve made these bites with ham and bacon, too! You could bulk these up with finely chopped broccoli, mushrooms, or bell peppers, too.
- 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.
Storing Sausage Egg Bites
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.
Frequently Asked Questions
You can swap the cream cheese for cottage cheese, ricotta cheese, Greek yogurt, or sour cream. Wetter substitutes may require a tiny bit of additional flour if the dough is still runny after chilling.
Egg bites often come out soggy if they are undercooked or have too much moisture. Luckily, the coconut flour in this recipe makes this super easy to avoid! Do not skip the chilling time (this is when the coconut flour soaks up excess moisture) and make sure to cook the bites all the way through so that your bites never come out soggy.
For this recipe, chilling the dough is the surprising must-do step for the perfect texture. This makes the mixture scoopable, prevents the egg bites from being soggy, and makes sure these turn out fluffy instead of flat.
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.
Get the Recipe: Sausage Breakfast Bites
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
Equipment
Instructions
- Preheat oven to 350 degrees F.
- Cook your breakfast sausage, drain off any excess fat, 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 the cheddar cheese, eggs, coconut flour, and baking powder.
- 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.
- Grease a baking sheet and using a small cooking scoop place the sausage, egg, and cheese bites on the tray.
- 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.
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.
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!
I made these and use hot Tennessee pride sausage they were delicious.
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!! 😉
Can I add peppers?
Can you prepare everything the night before, chill it over night and bake them in the morning?
Hi Vanessa, yes that should work just fine.
I’ve got everything except coconut or almond flour. Can I use all purpose or self rising flour?
Libby
I imagine that would work, but I cannot use all purpose flour due to an allergy so I cannot say for sure.
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!
How many can I eat for a THM meal?
Hi Winn, I don’t understand your question. The nutrition information is below the instructions, you can use that to determine how many fit within your diet.
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.
Hi D, yes that would work just fine, just give the mixture a good stir after it sits overnight. I hope you enjoy!
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.
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!
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?
Has anyone tried Using flax? Or almond meal?
You can use almond flour they just won’t be as fluffy.
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!!!
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.
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!
It is my pleasure! I’m so glad you enjoyed it!
What size scoop would yield 32? I think o did something wrong! Not near enough dough for 32 unless pea size lol.
I use a 1 1/2 inch cookie scoop and consistently get 30-32 in each batch.
When do you Mix sausage /cream cheese with dough ?
Vicki, step 5 you add the eggs, cheese, etc with the sausage and cream cheese. There is also a video in the post if that is helpful.
I did see where it said to chill for 5-10 minutes after incorporating the cheese, eggs, flour and baking powder.
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!