Keto Low-Carb Egg Bites (Muffins)

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.

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.

1. Whisk eggs in a large bowl with salt and pepper to taste.
2. Spray a 12-capacity muffin tin with cooking oil.
3. Pour the eggs into each tin, only fill each about halfway.
4. Add in meat and vegetable toppings.
5. Top with the shredded cheese.
6. 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

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)

Brandi Crawford

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.

5 from 10 votes

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Breakfast

Cuisine American

Servings 12 egg bites

Calories 144 kcal

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

• Silicone Muffin Mold
• Muffin Tin

Ingredients

  

1x2x3x

• 12 eggs
• salt and pepper to taste
• 6 slices bacon Cooked and crumbled
• 1/2 cup chopped onions
• 1/2 cup chopped green bell peppers
• 1/2 cup chopped red bell peppers
• 1/3 cup chopped mushrooms Any type you prefer
• 1/2 cup grated mozzarella cheese
• 1/2 cup grated cheddar cheese I used smoked cheddar cheese.
• 1/2 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

This recipe makes 12 egg bites. Divide the ingredients in half for less egg bites.

Instead of buying pre-shredded cheese I purchase block cheese and shred it with a cheese grater. It melts and tastes so much better than pre-shredded!

Feel free to use any flavor of cheese you wish.

These bites are freezer friendly. I defrost them overnight before use.

The bites will keep in the refrigerator for 5 days.

Recipe update:

I’ve found it’s much cleaner and easier to make this recipe using silicone muffin mold liners. Eggs usually stick the muffin tin. These don’t stick to the silicone and are much easier to clean.

Nutrition

Serving: 1egg bite (muffin)Calories: 144kcalCarbohydrates: 2gProtein: 10gFat: 11g

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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.

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