Ah, the egg bite! They’ve changed the way I eat breakfast.

As a former carboholic, my idea of a satisfying breakfast revolved around anything made with flour and sugar:  doughnuts, scones, coffee cake, croissants, pancakes. OK, I’ll admit to a leftover cupcake now and then. Last year in New York, my keto daughter, Amy, introduced me to Starbucks egg bites – very low-carb little nuggets. Since they were both satisfying and delicious, I was hooked.

These egg cups were inspired by that visit. They’re easy to prepare, and take about 30 minutes to bake. No more standing in line at Starbucks for 20 minutes to be told they’re SOLD OUT of egg bites!

Since leftover egg bites will stay fresh in your fridge for a good 5 days, I make them Sunday night or Monday morning and enjoy them the rest of the week. Make sure to store leftovers in an airtight container to retain freshness and taste.

Hands-down, the best muffin pan for egg bites is silicone. They pop out effortlessly. If you don’t have one on hand, make sure you spray your muffin tin generously with non stick cooking spray.

If you’re crunched for time in the mornings like most people these days, egg bites are a snap to heat in the microwave. I put a couple on a serving plate and zap a few seconds each. They are perfect for breakfast-on-the-go as you head off to work or drop the kids off at school. Pop them in your mouth and no mess! My grandchildren take them to school as snacks or in their lunchboxes. If I’ve got a crowd coming over for breakfast or brunch, I double the recipe, adding in a variety of meats, cheeses, vegetables and spices so I have several egg bite options.

Egg and Cheese Breakfast Bites of Keto Joy

You can use the same basic recipe below if you want to make egg muffins instead of bites. Use 12 eggs, and replace the cottage cheese with 1/2 cup heavy cream. Whisk together without using a blender, since you’ve eliminated the cottage cheese. Then fold in shredded cheese. Spray a muffin tin with non stick spray and divide the egg mixture evenly, using a fork to push in your favorite meats, veggies, etc. Bake in a 350 degree F oven for 15 minutes. Either way, they’re delicious!

Start with blending together a few simple ingredients, then add whatever cheeses, meats, veggies, spices your family loves. You can customize each cup to please even your pickiest eater.

My two favorite things about these egg bites: First, they are absolutely scrumptious, and second, I don’t have to stand in line to enjoy!


Egg and Cheese Breakfast Cups

Very low-carb, rich in texture and taste, these egg and cheese bites are perfect for grab and go breakfasts and snacks. Make a batch on Sunday and enjoy the rest of the week!

  • 8 eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 cup full-fat cottage cheese
  • 2 cups cheese, shredded (sharp cheddar, gruyere, pepper jack, etc.)
  1. Place a baking dish with an inch or two of water on the bottom rack. Preheat oven to 300 degrees F.
  2. Put eggs, salt, pepper, and cottage cheese in blender and process on high for 20-30 seconds until smooth. An electric mixer will work fine as well.

  3. Add cheese and blend on low speed for 30 seconds, or until cheese is well-incorporated into mixture.

  4. Use a silicone muffin pan, or generously coat a cupcake/muffin pan with coconut oil cooking spray. Divide the egg mixture evenly between the 12 compartments. If you’re using a silicone muffin pan, remember to place it on a cookie sheet before you pour in the egg mix. Use a fork to push crumbled bacon, ham, sausage, herbs and veggies into each cup.

  5. Bake for 30 minutes. Remove from muffin pan and serve immediately.

Low Carb Add-In Suggestions

  • Diced ham Cooked
  • Crumbled bacon or sausage
  • Green onions
  • Chopped fresh jalapeños
  • Chopped tomatoes
  • Chopped rosemary/basil
  • Chopped spinach
  • Parmesan cheese to sprinkle on top

6 servings/2 egg cups 2-3 net carbs per serving, including add-ins

Real Keto Recipes, Real Easy

Joanie and Amy Robach show you just how easy it is to cook incredibly healthy meals that taste great and ensure healthy nutrition

Welcome to the family!