The first time I tried the Sous Vide Egg Bites: Bacon & Gruyere at Starbucks, I just fell in love with them.
I love the idea of egg muffins. They are filling, savory, and best of all, it’s low carb. This recipe is actually no net carb!
They are the perfect, fuss-free keto breakfast that will serve you just as well as a portable afternoon snack.
Whether as a breakfast or snack, these egg bites are just the right thing for your keto diet menu.
While I still love the Starbucks sous vide egg bites, I love my homemade keto muffins even better.
They are more nutritious, no-carb, and as healthy and nutritious as you make them!
You can add in any additional ingredients like MCT oil, mayonnaise, and coconut oil to make them satisfy your keto macros.
If you are into meal prep recipes, you’ll also love this too.
One batch makes 9 mini egg bites that are a little under 100 calories per cup and zero net carbs.
You can make a double batch or even triple to make over a dozen of egg bites. That’s one-week worth of keto breakfast!
Not to mention, these muffins store well in an airtight container in the refrigerator or freezer.
Customize all you want for your linking so you can try out different flavors and ingredient combos!
All you need is a solid base to make an egg mixture, which you can make with some type of milk, cheddar, and fresh eggs.
From there, you can add in nutritious mix-ins like fresh spinach, cherry tomatoes, chives, and even green bell peppers.
I love this flexibility since I usually just use different veggies I have on hand or add in veggies that are nutritious for my family.
It’s a fun way to mix things up and enjoy a different flavor.
In case you are wondering, yes! you can even substitute whole eggs with just egg whites or yolks. You can also swap out heavy whipping cream and use coconut milk or non-dairy milk.
Cheese can be something as simple (but heavenly) as cheddar cheese or something with a bit more zesty as feta. Mozzarella makes a great combo with tomatoes and basil too!
With this base keto egg muffin recipe, I tried to keep the ingredients to a bare minimum: fresh eggs, heavy cream, shredded cheese, and turkey bacon.
This will help you create the base batter that gives you plenty of room for fun mix-ins.
There is no wheat flour in this, so it’s gluten-free and paleo.
As a mom in charge of my whole family’s nutrient intake, these little egg muffins are also a lifesaver.
The egg being the main ingredient, it’s nice to know you are using one of the most nutritious foods for your breakfast.
These are also low carb egg muffins with no added sugar, so they won’t spike your blood sugar level like conventional breakfast meals!
Before we start, let’s take a look at the egg nutrition and other optional healthy ingredients you can make.
Check Out More Keto Recipes:
One large egg has 72 calories, 4.8g of total fat, 0.4g of total carbs, and 6g of protein. Eggs are the perfect keto foods.
By itself, it may lack the fat you need to fill your macro ratio, but it provides good protein to start your day.
Eggs are one nutritious food.
Think about it. It has all the nutrients you need to turn a cell into a chicken.
Plus, you’ll be blending in heavy cream and savory cheese to add fat and richness to the muffins.
I also want to share that you can customize this recipe fairly easily. Instead of bell peppers, I have used spinach, and came out perfect.
Also, you can use full-fat cheese you have in your fridge. It can be mozzarella, cheddar, gruyere, etc… If you need more keto-friendly cheese options here’s a full list for you here.
I also find that silicone muffin pans work better than metal ones. If you are using metal pans, be sure to grease the bottom.
Bacon is another ingredient we used in these keto egg bites, but feel free to use sausage or ground meat for extra keto fat.
I love bacon because they’re not only delicious but also contain a decent amount of protein, fat and contain zero gram of net carbs.
Any protein source with few grams of net carbs makes a great low carb option in these keto egg bites. With bacon, you can ensure it’ll be a low-carb breakfast. Another perk you might appreciate is that there is no gluten in bacon.
The other two ingredients are heavy cream and cheddar cheese. They are both very rich in vitamins and nutrients and healthy fat that’ll help satisfy your keto macros.
Healthy fat that helps keep your blood sugar stable between meals.
Optional Healthy Mix-Ins
Some recipes lack flexibility, but this is not one of them. You can pretty much customize all you want to your liking.
Whether you are looking to up your protein even more or include as many nutrients as you can in one single bite, you can do that with these egg bites.
Let’s start with veggies:
- Green pepper
- Green onions
- Ground pork
- MCT oil
- Coconut oil
- Avocado oil
- Cheddar cheese / sharp cheddar
- Cottage cheese
- Coconut milk
Here are a couple of ingredients that may not work as well with these egg muffins.
- Almond milk
- Cream cheese
Egg Bites Keto Breakfast Muffins
- Muffin pan
- 9 mini sillicone cups
- 3 large eggs
- 1/2 cup cheese
- 1/2 cup heavy cream
- 3 slices bacon chopped and cooked
- 1/4 tsp salt and pepper
- 1 tbsp coconut oil to cook bacon
- Chop the bacon into bits. Cook in the coconut oil till crispy.
- In a large bowl, crack the 3 eggs and add in the cream, bacon, and cheese.
- Season it with salt and pepper. Mix well with a whisker.
- Prepare a cooking sheet with 9 mini silicon cups.
- Pour the egg mixture into the cups.
- Bake in the oven at 375 F for 20 minutes.