Start your day with these Keto Low-Carb Egg Bites, a delicious and protein-packed breakfast that’s easy to make and perfect for meal prep! These fluffy, flavorful egg muffins are loaded with savory cheese, bacon, and fresh veggies—all while keeping the carbs low and the flavor high. They’re a quick, grab-and-go breakfast or snack that's endlessly customizable.
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This post was originally published in 2018. It has since been updated.
These muffin bites are great for batching and freezing for later.
Table of Contents
Key Ingredients
- Eggs
- Bacon
- Onions
- Bell Peppers
- Spinach/Mushrooms/Any of your favorite veggies.
- Grated Cheese
How Many Carbs Per Muffin
Each has 2 net carbs.
How to Make Keto Egg Muffins (Bites)
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Whisk eggs in a large bowl with salt and pepper to taste.
- Spray a 12-capacity muffin tin with cooking oil.
- Pour the eggs into each tin, only fill each about halfway.
- Add in meat and vegetable toppings.
- Top with the shredded cheese.
- Bake.
Cook Time/How Long to Cook
The total bake time is around 15 minutes. You want to cook the eggs until they are nice and fluffy and aren't overcooked. Overcooked eggs will taste rubbery and dry.
How to Get Fluffy Eggs
The cheese will help keep the omelet muffins fluffy. They will also stay fluffy if you don't overbake and overcook the eggs.
Additional Variations and Add-Ins
- Egg Whites
- Diced Ham
- Shrimp
- Cooked Breakfast Sausage
- Shredded Rotisserie Chicken
- Smoked Salmon
- Chopped Turkey or Chicken Sausage
- Ground Turkey or Beef
- Shredded Cheddar
- Crumbled Feta
- Shredded Mozzarella
- Parmesan Cheese
- Pepper Jack Cheese
- Goat Cheese Crumbles
- Swiss or Gruyère
- Diced Bell Peppers
- Chopped Spinach
- Cherry Tomatoes
- Green Onions
- Red Onions
- Jalapeños
- Zucchini
- Asparagus
- Asparagus
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Why Are My Eggs Spongy?
It’s usually due to overcooking or too much air in the eggs. Here’s how to fix it:
- Overcooking the Eggs: Eggs cook quickly, and too much heat makes them tough and spongy. Remove them from the oven as soon as they set.
- Too Much Air in the Mixture: Over-whisking or blending the eggs can trap too much air, creating a spongy or airy texture. Whisk gently until just combined—don’t overmix!
- Not Enough Fat or Moisture: Don't skip the cheese. You can add a tablespoon of heavy whipping cream as well to introduce more moisture.
- Not Letting Them Rest After Cooking: Eggs continue cooking for a minute or two after being removed from heat. Let them rest for 2-3 minutes before eating to allow them to settle.
How to Store/How Long Will They Last?
Store in the refrigerator tightly covered and sealed for up to 4-5 days. I usually shoot for 4 days.
How to Reheat
I like to use the microwave for 25-30 seconds. You can also use a toaster oven. You can also use the air fryer at 350 degrees for 3-5 minutes or the oven at 350 degrees for up to 10 minutes until warm.
Freezer Tips
These egg muffins freeze well. You can freeze them tightly covered and sealed for 3 months. Defrost overnight in the fridge.
More Egg Recipes
Egg White Frittata
Bacon, Egg, Cheese, and Spinach Breakfast Casserole
Sous Vide Egg Bites Bites
Keto Low Carb Egg Salad
Low-Carb Breakfast Ideas:
Keto Chaffles (Waffles)
Keto Cinnamon Rolls
Keto Blueberry Muffins
Click here for a complete listing of Keto Low-Carb Recipes.
Keto Low-Carb Egg Bites (Muffins)
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Equipment
Ingredients
- 12 eggs
- salt and pepper to taste
- 6 slices bacon Cooked and crumbled
- ½ cup chopped onions
- ½ cup chopped green bell peppers
- ½ cup chopped red bell peppers
- ⅓ cup chopped mushrooms Any type you prefer
- ½ cup grated mozzarella cheese
- ½ cup grated cheddar cheese I used smoked cheddar cheese.
- ½ cup fresh spinach finely chopped
Instructions
- Preheat oven to 350 degrees.
- Whisk the eggs in a large bowl with the salt and pepper to taste.
- Spray a 12 capacity muffin tin with cooking oil. I like to use olive oil.
- Pour the eggs into each tin, only fill each about halfway.
- You can toss the bacon, onions, peppers, and mushrooms in a bowl if you like, to mix them up and add them to each of the tins. Or you can just divide each equally into each of the muffin tins. Place the veggies on top of the eggs.
- Top with the shredded cheese.
- Bake for 14-16 minutes or until the eggs are set. Mine were ready at 16 minutes. If you like your eggs more firm, give them additional time.
- Cool completely before serving. If you remove the egg bites too soon the edges of the bites will be left behind in the muffin tin.
Video
Notes
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Sarah says
This are great to keep in the fridge for an on the go breakfast or snack!
Wilhelmina Wessel says
I love these egg muffins for grab and go breakfasts! They make busy mornings so much easier!
Andi says
I added mushroom garlic and spinach with breakfast sausage. Yum
staysnatched says
That sounds amazing!
Anonymous says
Is the sausage precooked?
Tanya says
Would you eat one of these?
staysnatched says
I eat them all of the time.
Karen says
Great site and fabulous recipes. Thank you so much for sharing x
Kerri says
Are these mini-muffin size, or normal ‘cupcake’ size?
staysnatched says
They are normal. I link to the pan and liners I use in the recipe. That will show you exactly the size.
Lilly says
If I eat 2, will it be 22 grams of fat? Or still 11 for 2
Teresa Darrow says
I just found these and love them! So easy... And you can add so many different ingredients.
Thank you!
staysnatched says
You're welcome! I'm glad you enjoyed them.
Lin says
You mention mushrooms and show a pictures of chopped mushrooms but there are no mushrooms in the ingredients list … how many button mushrooms do you use in this recipe?
staysnatched says
1/3 cup sliced
Terri says
Your recipes are awesome! I made these this morning for my son's church group, and they were delicious. My husband and I sampled one before we sent them. : )
staysnatched says
haha I love that.
Keri says
Just made these as I have a busy week coming up with at home work and won’t have time to make breakfast. WOW these are good! So simple!
What a great way to use up those giant cartons of Costco eggs before they go bad! Will definitely be making these on the regular basis!
10/10 since there is no 5 star option to click!
⭐️⭐️⭐️⭐️⭐️
staysnatched says
haha thank you so much.
Suzy says
These were easy and delicious! Will be a go to meal prep for on the go breakfasts!
staysnatched says
Awesome! Glad you enjoyed them.
Kelly Murphy says
Easy and delicious! Perfect breakfast to make ahead for a busy week. Thanks for the recipe!
staysnatched says
Awesome! I love to hear it.
Jay Alhadeff says
Has anyone tried these with egg whites only.
Linda says
Have not tried them but sure want to.
Claudia says
Can you use half egg and half eggwhites
staysnatched says
Sure. It will change the texture.
Sarah says
Made these and my kids loved them! I did some just cheese and bacon and the others i did red and green bell peppers, onions, bacon and cheese
staysnatched says
So glad to hear it!