Keto Egg Bites

Keto Egg Bites

Perhaps the most important quality in breakfast for many is convenience. These Keto egg bites are not only convenient, but are super tasty and nutritious to boot!

Packed with flavorful protein, low carbs, and plenty of healthy fats that will keep you full all morning. Follow these simple steps for a truly healthy on-the-go breakfast!

What are Keto Egg Bites?

I like to think of egg bites as healthy breakfast muffins. I mean, they are baked in muffin tins. So, technically they could easily be called egg muffins.

These tasty bite-sized meals are perfect to grab on your way out the door! They can be reheated quickly in the microwave, or eaten straight out of the fridge (as my wife loves to do).

Why Are Keto Egg Bites So Great?

Baking With Herbs

The herb I always add to my Keto Egg Bites are some dried chives, pepper and salt. Chives offer that earthy onion flavor I am after, without affecting the texture.

Chives are low in calories, rich in flavor and provide plenty of vitamins. Vitamin A, C and K are essential for our immune system and bone health.

Not only are they healthy, but they add a nice pop of color when compared to the monochromatic yellow from the eggs.

Whipping Your Eggs

The trick to getting the perfect consistency in your egg bites is to whip your eggs thoroughly. Doing so will create a perfectly homogeneous mixture that will bake more evenly.

The time you spend whipping the egg yolks will also affect how high your egg bites rise in the oven. For a taller egg bite, try mixing for an extra 2 to 3 minutes.

This will add more air into your egg mixture. Causing the egg bite to form a taller profile

After I whip all the eggs, I then fold in the chives, shredded cheddar cheese and spices.

The Maillard Reaction:

The best way is to maximize flavor when cooking meat is to utilize the Maillard Reaction. The Maillard reaction (also known as the “Browning Process”) is a chemical reaction between protein and sugars that gives browned food its distinctive flavor.

To increase surface area for maximum browning, we smash the patty as thin as possible. By increasing the Maillard Reaction when cooking the meat, we add a richness to the sausage.

Tools Needed for Keto Egg Bites

Tools you will need:

To make the perfect keto egg bites, you will need a few tools:

• First, you will need a muffin tin to create that iconic cup shape.
  • Any size muffin tray will do. I prefer the standard size, but feel free to experiment!
  • If you do use a smaller or larger size muffin mold, be sure to adjust cook time (less for smaller, and longer for larger egg bite)
• Next, you will need some non-stick spray or baking grease.
  • This will help to remove the egg bites from the muffin tin more easily
• Finally, you will need a large mixing bowl and metal whisk.
  • This will help to prepare the egg yolks into an even mixture for pouring

Where to find the tools:

I purchased my non-stick muffin tins straight from amazon. I also recommend these silicon muffin tins, which can help if you find your egg bites sticking after being baked.

How to Cook Keto Egg Bites

1. Start by browning breakfast sausage in a medium size pan over medium high heat.
2. Once browned, set aside sausage to cool.
3. Preheat your oven to 350 degrees Fahrenheit.
4. Crack 1 dozen eggs in a medium to large size mixing bowl.
5. Scramble all egg yolks with a fork or small whisk.
6. (For standard egg bite) mix until all yolks are broken.
7. (For taller egg bite) mix 2-3 after all yolks are broken.
8. Fold in shredded cheddar cheese, pepper, salt and chives
9. Spray muffin tin liberally with non-stick cooking spray.
10. Using a ladle, spoon the mixture into the muffin tin as evenly as possible.
11. Place in 350 degree oven and bake for 20 min.
12. Remove from oven, and let egg bites cool in tin for 5 minutes.
13. Transfer to a cooling rack.
14. After cool enough to handle, serve with some home-made hot sauce!

How to store Keto Egg Bites

Keto egg bites store perfectly in a large ziplock bag, or Tupperware container. But, be sure to throw in a few dry paper towel to wick away excess moisture.

Egg bites also reheat very well in a microwave. I do so by wrapping them in a damp paper towel, then set the microwave at power level 60 for 2 minutes.