This breakfast Egg Bites recipe gives you all the delicious goodness of an omelet in incredibly convenient bite-sized cups. They are super easy to make and are absolutely delectable to boot! They make a great on-the-go breakfast and they can be customized with the ingredients of your choice.
Why You’ll Love Breakfast Egg Cups
- Fast. Make breakfast for the whole week in under 30 minutes .
- Easy. A simple pour and cook recipe makes meal prep a breeze.
- Low Carb . Believe it or not, there is only one carb per egg bite!
- High Protein . You can enjoy 5 grams of protein per egg bite. A delicious and easy way to hit your daily macros .
Are Egg Bites Healthy?
What may be healthy for one person may not be healthy for someone else. So, use your best judgment when determining if these egg bites are healthy for you.
They are high in protein, low in carbs, and when filled with lots of your favorite veggies, they are high in healthy vitamins and minerals, too.
Ingredients You’ll Need
You’ll never believe that with just a handful of ingredients you can make something that packs as much flavor and protein as these egg bites.
Here’s what you’ll need to have in your kitchen before you get started:
- Eggs - Make up the bulk of these egg bites and serves as the vessel for all of the other yummy ingredients.
- Half and Half - Gives the egg bites body and makes them light and fluffy.
- Baking Powder - Provides a bit of airiness to the egg cups and helps them rise during the cooking process.
- Ham - Chopped into small, bite-sized pieces.
- Bacon bits - The precooked bacon bits ensure everything is cooked thoroughly in the short cooking time these egg bites require.
- Red pepper - Adds color and a touch of heat.
- Chopped Green Scallions - For a pop of freshness and color.
- Shredded Parmesan Cheese - This is one of the lower-carb cheeses you can choose for these egg bites. It gives a slight tanginess to each bite.
- Kosher Salt
- Ground Black Pepper
How To Make This Egg Bites Recipe
This egg bite recipe is so incredibly simple to make, you’ll wonder why you haven’t tried them before! Follow the super simple instructions below to get the perfect egg bites every time:
- Heat oven to 350 F.
- Beat eggs, half and half, and baking powder together.
- Mix the rest of the ingredients together gently.
- Spray a 12-cup muffin pan very well.
- Divide the chopped veggie, meat, and cheese mixture into the bottom of the muffin cups.
- Pour the egg mixture, being careful not to fill it more than 3/4 of the way full.
- Bake for 25-30 mins until a skewer stuck into the middle comes out clean.
Variations
I basically used whatever veggies I thought would make it pretty and colorful. If you don’t like peppers, substitute something else. I’d just be careful not to put “wet” veggies like tomatoes which I think would make it harder to get a dry end product.
- Skip the meat. For a meatless breakfast, just omit the ham and bacon. For an extra punch of flavor and protein, double the cheese.
- Add more veggies. While the scallions and peppers add a lovely color and flavor profile, you can really ramp up the nutrition in these egg bites with some broccoli, cauliflower, or spinach.
- Use only egg whites. To keep the calories and cholesterol low in these little breakfast bites, you can make them with egg whites only.
- Spice it up. Add some finely diced jalapenos to the egg bites for a kick of spice.
How Long Are Egg Bites Good For?
Egg bites are a great meal prep solution for breakfasts on the go! When I know my week is going to be especially busy, I like to prep enough for the whole work week.
Just pop a batch of these in the oven or Instant Pot on a Sunday night and they’ll be just as tasty as they were the day you made them up to 5 days later if stored in an airtight container in the refrigerator.
More Quick Breakfast Ideas
If your mornings are always a rush, check out some more of these quick and easy (not to mention low carb) breakfast recipes:
- Keto Pancakes
- Air Fryer Hard Boiled Eggs
- Air Fryer Bacon
- Broccoli Frittata with Ham
If you love this super simple and delicious Egg Bites recipe as much as we do, make sure you share them on Facebook and Pinterest so your friends can try them too!
Egg Bites Recipe
Ingredients
- ▢ 6 ( 6 ) Eggs
- ▢ 1/2 cup ( 121 g ) Half and Half
- ▢ 1/4 teaspoons ( 0.25 teaspoons ) Baking Powder
- ▢ 1/4 cup ( 35 g ) Ham , chopped
- ▢ 1/4 cup ( 28.25 g ) bacon bits
- ▢ 1/4 cup ( 37.25 g ) red pepper, , chopped
- ▢ 1/4 cup ( 25 g ) Chopped Green Scallions
- ▢ 1/4 cup ( 25 g ) shredded Parmesan cheese
- ▢ Kosher Salt , to taste
- ▢ Ground Black Pepper , to taste
Instructions
- Heat oven to 350 F.
- Beat eggs, half and half and baking powder together.
- Mix the rest of the ingredients together gently.
- Spray a 12 cup muffin pan very well.
- Divide the chopped veggie, meat, and cheese mixture into the bottom of the muffin cups.
- Pour the egg mixture, being careful not to fill it more than 3/4 of the way full. I did a really bad job dividing evenly so I used a spoon to even it up. This is what happens if you’re not a professional chef.
- Bake for 25-30 mins until a skewer stuck in to the middle comes out clean.
- I had a tough time getting these out so be careful as you loosen them and get them out.
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Nutrition
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
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Egg Bites Recipe
Ingredients
- 6 Eggs
- 1/2 cup Half and Half
- 1/4 teaspoons Baking Powder
- 1/4 cup Ham chopped
- 1/4 cup bacon bits
- 1/4 cup red pepper, chopped
- 1/4 cup Chopped Green Scallions
- 1/4 cup shredded Parmesan cheese
- Kosher Salt to taste
- Ground Black Pepper to taste
Instructions
- Heat oven to 350 F.
- Beat eggs, half and half and baking powder together.
- Mix the rest of the ingredients together gently.
- Spray a 12 cup muffin pan very well.
- Divide the chopped veggie, meat, and cheese mixture into the bottom of the muffin cups.
- Pour the egg mixture, being careful not to fill it more than 3/4 of the way full. I did a really bad job dividing evenly so I used a spoon to even it up. This is what happens if you’re not a professional chef.
- Bake for 25-30 mins until a skewer stuck in to the middle comes out clean.
- I had a tough time getting these out so be careful as you loosen them and get them out.
Egg Bites Recipe https://twosleevers.com/high-protein-low-carb-breakfast-egg-cups/
I made teriyaki chicken and then started to wonder what I should eat it with, and so I made some Szechuan Cabbage to go with it, since I really can’t do rice like in the old days. I wanted to keep it really simple. Most of you will probably have to buy some Szechuan peppers to add to this dish.
Why You’ll Love This Easy Side Dish
- Fast weeknight win . Ready in about 15 minutes from start to finish.
- Big bold flavor . Garlicky, tangy, spicy, and numbing heat from Sichuan peppercorns.
- Simple ingredients . Mostly pantry staples like soy sauce, rice vinegar, dried chiles, ginger, and cabbage.
- Crisp-tender texture. Quick stir-fry keeps the cabbage snappy, not soggy.
- Low carb friendly . A satisfying veggie side dish that fits keto and lighter meals.
- Super versatile . Perfect with rice, noodles, dumplings, or any protein from chicken to tofu.
- Better than takeout . That restaurant-style “wok pop” vibe without the delivery wait.
In short, you’ll love Szechuan cabbage because it’s quick, punchy, and ridiculously versatile while still feeling like a takeout-level upgrade to a humble head of cabbage.
More Of Our Best Cabbage Recipes
- Pickled Cabbage
- Fried Southern Cabbage
- Indian Cabbage Slaw
- Indian Cabbage with Peas and Carrots
- Air Fryer Bok Choy
Spicy Szechuan Cabbage
Ingredients
- ▢ 1 teaspoon ( 1 teaspoon ) Oil
- ▢ 3-4 cloves ( 3 cloves ) Garlic , thinly sliced
- ▢ 1 inch ( 1 inch ) Minced Ginger , cut into small pieces
- ▢ 1/2 teaspoon ( 0.5 teaspoon ) Szechuan peppers
- ▢ 2-3 ( 2 ) Dried Red Chilis , roughly chopped
- ▢ 2 cups ( 140 g ) cabbage, , chopped
Sauce
- ▢ 1 tablespoon ( 1 tablespoon ) Soy Sauce
- ▢ 1 tablespoon ( 1 tablespoon ) White Cooking Wine
- ▢ 1 teaspoon ( 1 teaspoon ) Rice Vinegar
- ▢ 1/2 teaspoon ( 0.5 teaspoon ) Sugar Or Other Sweetener Equivalent
- ▢ Kosher Salt , to taste
Instructions
- Heat oil in a wok and when it starts to shimmer, add sichuan peppers and saute for a bit.
- Once they are sizzling, add garlic and ginger and stir until fragrant and lightly cooked, but not burnt
- Add in cabbage and saute until cabbage is crisp but translucent, about 2-3 minutes.
- Meanwhile mix all sauce ingredients in a small bowl and then pour over the cabbage.
- Stir vigorously and allow the cabbage to cook a little bit and the sauce to evaporate a bit more.
- Serve as a side item with your favorite meat dish. I served this with Teriyaki chicken.
