Imagine starting your day with a protein-packed, low-carb breakfast that's not just delicious, but also keeps you full and energized for hours. These Sausage, Egg, and Cheese Bites are the ultimate keto-friendly morning hack that will transform your breakfast routine from boring to extraordinary! Packed with flavor, easy to make, and perfect for meal prep, these bite-sized wonders are about to become your new breakfast obsession.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Keto
Serves: 12 bites
Ingredients
- 6 large eggs
- 1 cup cooked sausage, crumbled
- 1 cup shredded cheese
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Cooking spray for greasing
Instructions
- Preheat the oven to 375°F (190°C). Thoroughly grease a 12-cup muffin tin with cooking spray, ensuring each cup is completely coated to prevent sticking.
- In a large mixing bowl, crack all 6 eggs and whisk them thoroughly until the whites and yolks are completely combined and slightly frothy.
- Add the crumbled cooked sausage to the whisked eggs, stirring to distribute evenly throughout the mixture.
- Sprinkle in the shredded cheese, salt, and pepper. Gently fold all ingredients together until well combined, ensuring the seasonings and cheese are evenly distributed.
- Using a ladle or measuring cup, carefully pour the egg mixture evenly into each muffin tin cup, filling each approximately 3/4 full.
- Place the muffin tin in the preheated oven and bake for 12-15 minutes, or until the egg bites are set and the tops are lightly golden brown.
- Remove from the oven and let the bites cool in the tin for 2-3 minutes to help them set and make removal easier.
- Gently run a knife around the edges of each bite to loosen, then carefully remove them from the tin using a small spatula.
- Serve warm immediately, or store in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave for 20-30 seconds when ready to enjoy.
Tips
- Use pre-cooked sausage to save time and ensure even distribution of meat in your bites.
- For extra flavor, try using different cheese varieties like sharp cheddar, pepper jack, or a blend.
- Grease your muffin tin generously to prevent sticking - silicone muffin cups work great as an alternative.
- Don't overfill the muffin cups; keeping them 3/4 full ensures even cooking and easy removal.
- Let the bites cool slightly before removing to help them maintain their shape.
- These bites freeze beautifully! Store in a freezer-safe container for up to 1 month and reheat directly from frozen.
- Experiment with add-ins like chopped spinach, diced bell peppers, or herbs to customize your bites.
Nutrition Facts
Calories: 90kcal
Carbohydrates: 1g
Protein: 7g
Fat: 7g
Saturated Fat: 3g
Cholesterol: 95mg
