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. 

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.

1. Prep. Preheat your oven to 350F. 
2. Cook the meat. Fully cook the breakfast sausage in a pan. Drain the fat from the pan, and set the meat aside to cool. 
3. 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. 

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.