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Ultimate Meal Prep Egg Bites (Keto and Low Carb Friendly)

Three golden brown, baked egg bites with visible spinach pieces resting on a speckled ceramic plate.
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Make these simple, protein-packed egg bites for easy meal prep. They are perfect for quick breakfasts or snacks and fit well into keto or low-carb diets.

Ingredients

Scale
  • 12 large chicken eggs
  • 1/2 cup heavy cream or unsweetened almond milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup shredded cheese (cheddar or Monterey Jack)
  • 1/2 cup cooked, crumbled bacon or diced ham (optional)
  • 1/4 cup chopped spinach or bell peppers (optional)

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease a 12-cup standard muffin tin or silicone egg bite mold.
  2. In a large bowl, whisk the 12 large chicken eggs until they are fully combined and slightly frothy. This incorporates air for fluffier egg bites.
  3. Whisk in the heavy cream, salt, and pepper until smooth.
  4. If using mix-ins, divide the shredded cheese, bacon or ham, and vegetables evenly among the prepared muffin cups. Do not overfill the cups; aim for about 1/4 full with solids.
  5. Carefully pour the egg mixture over the solids in each cup, filling them about three-quarters full.
  6. Bake for 18 to 22 minutes, or until the egg bites are set in the center and lightly golden brown around the edges. A toothpick inserted into the center should come out clean.
  7. Let the egg bites cool in the muffin tin for 5 minutes before carefully removing them.
  8. Store cooled egg bites in an airtight container in the refrigerator for up to 4 days for easy meal prep. Reheat in the microwave for 30-45 seconds.

Notes

  • For a smoother texture, you can strain the egg mixture through a fine-mesh sieve before pouring into the molds.
  • If you prefer a different flavor, swap the bacon for cooked sausage or sautéed mushrooms for a vegetarian option.
  • These egg muffins freeze well. Place cooled bites on a baking sheet to freeze individually, then transfer to a freezer bag for long-term storage.

Nutrition

Find it online: https://tastethisplate.com/ultimate-meal-prep-egg-bites-easy-egg-recipes/