Our Keto Egg Bites with Turkey Sausage and Pepper Jack Cheese are an irresistible game-changer for anyone on a keto diet or just looking for a healthy breakfast to power through busy mornings. Right off the bat, these keto egg muffins are not just delicious but are crafted to fit perfectly into a low-carb lifestyle, ensuring you start your day with the right fuel.
Years back, our mornings were hectic, pushing us towards pre-made egg bites for convenience. However, we quickly realized that even the organic brands packed unnecessary processed ingredients and were heavy on the wallet. That sparked our journey to creating the perfect keto breakfast recipe, combining a few of our favorite things: organic turkey sausage, organic pepper jack cheese, and a mix of veggies for nutrition, texture, and tasty additions. The result? Fluffy, high-protein keto egg bites that are low-carb and incredibly satisfying.
Making a big batch of these homemade egg bites over the weekend means you'll have a quick breakfast ready in minutes. Just heat them up while your coffee brews, and you're set! It's our favorite way to ensure a healthy start without the fuss.
For those exploring more keto-friendly meals, check out our clean keto meal plan and dive into our keto and low-sugar category for more inspirations like our low-carb egg bites. If you are looking for other healthy breakfast recipes try our chia pudding, acai peanut butter bowl, Hawaiian Acai Bowl, keto breakfast casserole, or egg white bites- both copycat recipes from popular restaurants! And remember, before jumping into meal prep, setting healthy intentions can really elevate your day—find out how in our free guide on intentions and affirmations.
These keto egg bites are the perfect keto breakfast, combining minimal prep work with delicious results. They're our easy breakfast option for a low-carb diet, proving that a quick breakfast can also be a nutritious and delightful way to start the day. Explore more easy egg bites and low-carb meal prep breakfast ideas with us and discover how simple ingredients can transform into your morning favorites.
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Ingredients
Turkey Sausage: Choose organic, precooked turkey sausage without seed oils for a lean, protein-rich addition to your keto egg cups. It brings flavor and substance without the carbs.
Cottage Cheese: Opt for organic or grass-fed cottage cheese. This not only enhances the taste but also ensures your low-carb egg bites are fluffy and nutrient-dense.
Red Bell Peppers: Always select organic red bell peppers. They're high in vitamin C and add a natural sweetness.
Yellow Onion: A staple in cooking, yellow onions add essential antioxidants and a robust flavor.
Sea Salt: Sea salt, minimally processed, contains trace minerals and adds a depth of flavor that refined salts can't match.
Black Pepper: Fresh, organic black pepper can provide antioxidants and improve nutrient absorption, enhancing these delicious keto egg cups.
Pepperjack Cheese: Grab a block of organic pepperjack cheese from stores like Sprouts, Whole Foods, or Natural Grocers. Shredding it yourself means you avoid additives and hidden carbs.
Whole Eggs: Pasture-raised organic eggs are best. They are known to contain far more omega-3s than conventional eggs.
Muffin Liners: Be sure to get non-toxic unbleached liners to avoid toxins leeching into your food!
With just a handful of ingredients, these low-carb egg bites are packed with flavor. They're an easy, nutritious breakfast option that fits right into a healthy diet and a ketogenic lifestyle.
See recipe card for quantities.
Instructions
Heat the Oven: Set your oven to a moderate 350°F (175°C). Prepare your muffin tin with natural unbleached liners for an easy release after baking.
Prepare the Sausage: Chop your precooked organic turkey sausage into small bits. Lightly pan-fry them to enhance their taste, ensuring they contribute a savory depth to the egg mixture.
Whisk Eggs with Cottage Cheese: In your blender, whisk together the eggs and grass-fed cottage cheese until you achieve a velvety consistency, perfect for keto egg bites.
Combine the Ingredients: In a large bowl, fold the blended egg base together with shredded pepperjack cheese, sautéed turkey sausage, chopped onions, and red bell peppers. Season with a pinch of sea salt and a twist of black pepper.
Assemble the Egg Cups: Distribute the egg mixture into each muffin cup, filling them three-quarters of the way to allow for a light puff as they bake.
Baking Time: Slide the muffin tin into your preheated oven and let bake for 20-25 minutes at 350 degrees F, until the egg bites are just set and display a golden hue.
Cool and Enjoy: Once done, cool the egg bites briefly in the tin, then enjoy a warm, delightful bite or store them for a swift, nutritious quick snack later on.
This simple recipe for keto egg bites is a fantastic way to enjoy a nutritious breakfast or snack, easily made with a few wholesome ingredients and a standard muffin tin.
Hint: You'll know your keto egg bites are perfectly cooked when the centers are firm and no longer jiggle. A light golden brown crust on top is your cue that it's time to take them out of the oven. If in doubt, insert a toothpick into the center of an egg bite; it should come out clean. Enjoy your scrumptious, perfectly baked low-carb bites!
Substitutions and Variations
Cheddar Cheese: If pepperjack is too spicy for your taste, swap it out for cheddar cheese. It melts beautifully and offers a milder flavor that complements the sausage in these little bites.
Egg White Only: For a lower-fat option, use just the egg whites instead of whole eggs. You'll still get a fluffy texture but with fewer calories.
Green Onions: Add a sprinkle of chopped green onions for a color pop and a zesty flavor. They're a fantastic addition to the basic recipe.
Green Pepper: Swap the red bell pepper for green bell pepper (or add a little of each) if you prefer a slightly more bitter taste.
Crunchy Bacon: For extra crunch and flavor, crispy bacon can be a delicious substitute for turkey sausage. It adds a smoky depth to the egg bites. (For more info on the best bacon for a keto diet, check out our article here!)
Parmesan Cheese: Introduce a nutty flavor by using parmesan cheese. It adds a savory punch to these flavor variations.
Mini Muffin Pan: Use a mini muffin pan to make bite-sized versions of this basic recipe. They're perfect for a snack or a crowd-pleasing appetizer.
Fresh Spinach: Mix in some chopped fresh spinach for added nutrients and a vibrant color. It's a simple way to sneak in more greens.
Chili Powder: Kick your keto egg bites up with a dash of chili powder. It’s a simple way to spice up the flavor.
Fresh herbs: Fresh herbs like parsley, chives, or dill can be mixed into the egg mixture for a fresh, aromatic twist.
Chicken Sausage: If turkey isn't your thing, chicken sausage is a great alternative that still keeps it keto-friendly and just as tasty.
Experiment with these substitutions and variations to keep your breakfast interesting. You can mix and match flavors and different veggies or meats based on what’s available in your kitchen or tailor them to your dietary needs. The beauty of this basic recipe is its versatility, allowing you to create new flavor combinations with each batch of egg bites you make. Enjoy the process of finding your favorite mix!
Storage and Reheating
To keep your egg bites tasting fresh, place them in an airtight container or a freezer-safe bag. Portioning them into servings that align with your meal plan makes for an effortless grab-and-go option. Slide each serving into its own freezer bag, so you can easily pick up your bag for the day, empty it, and reheat it without hassle.
When it comes time to reheat, we steer clear of the microwave to maintain texture and flavor. Instead, warm them up on the stovetop or give them a gentle heat in the oven until they're just right. This method ensures your little bites are deliciously warm throughout, keeping them just as enjoyable as when they were first baked.
Top tip
Combine the Ingredients: Once your eggs and cottage cheese are blended to a creamy texture, simply remove the blade from your blender and use the basin as a mixing bowl. Gently fold in the shredded pepperjack cheese, pan-fried turkey sausage, finely chopped onions, and diced red bell peppers. Season the egg mixture with sea salt and freshly ground black pepper to taste. This method simplifies cleanup and keeps the recipe process streamlined.
FAQ
Yes, egg bites are exceptionally keto-friendly. They are high in protein and fats while being low in carbohydrates, making them perfect for the keto diet. Our recipe for Keto Egg Bites with Turkey Sausage and Pepperjack Cheese is designed to fit seamlessly into a ketogenic lifestyle, offering a delicious, nutritious, and convenient meal option.
The best eggs for the keto diet are those that come from pasture-raised or free-range chickens. These eggs tend to have a higher nutritional content, including omega-3 fatty acids, which are beneficial for your health. Organic eggs are also a great choice, ensuring they are free from antibiotics and hormones.
Egg bites might collapse due to a sudden change in temperature or from overcooking. To prevent this, try to let them cool gradually in the oven with the door slightly ajar after turning it off. Also, ensure not to overblend the mixture; keeping the eggs fluffy is key to maintaining their structure. A gentle cooking process helps them retain their shape better.
Absolutely! On a keto diet, you can enjoy two eggs a day or even more, depending on your dietary needs and overall daily calorie intake. Eggs are a fantastic source of protein and healthy fats, making them an ideal food choice for the keto diet. They're also versatile and can be prepared in various ways to suit your taste preferences.
Related
Looking for other healthy breakfast recipes like this? Try these:
Smoothies
These are my favorite drinks to serve with any healthy breakfast or simply on their own!:
Recipe
Keto Egg Bites with Turkey Sausage and Pepperjack Cheese
Equipment
- Muffin tin
- Mixing bowl (if not using blender basin)
Ingredients
- 8 large eggs
- ½ cup organic or grass-fed cottage cheese
- 1 cup organic pepperjack cheese shredded
- ½ pound organic precooked turkey sausage diced
- ½ cup organic red bell pepper diced
- ¼ cup organic yellow onion finely chopped
- ¼ teaspoon sea salt
- ¼ teaspoon organic black pepper
- Unbleached muffin liners
Instructions
- Preheat Oven: Warm your oven to 350°F (175°C) and prep your muffin tin with liners.
- Blend Base: Combine eggs and cottage cheese in a blender until smooth for a fluffy texture.
- Add Ingredients: Mix in shredded pepperjack, diced turkey sausage, bell pepper, and onion. Season with salt and pepper.
- Fill Cups: Distribute the mixture into muffin cups, filling three-quarters full.
- Bake: Bake for 20-25 minutes until set and golden.
- Enjoy: Let cool briefly before enjoying.
Notes
When blending eggs and cottage cheese, mix until just smooth to keep the eggs fluffy; overprocessing can make them dense.
Nutrition
Final Thoughts
We'd love to hear how your keto egg bites turned out! Feel free to share your experiences, tweaks, or any questions you might have in the comments below. Your journey with healthy eating is important to us, and we're here to support you every step of the way. If you'd like to get started eating a diet free from processed food: check out our quick start guide here!
Don't hesitate to tag us in your culinary creations on social media. Find us on Facebook as @mindfullyhealthyliving and on Instagram, TikTok, and YouTube as @mindfullyhealthymama. Seeing your masterpieces brings us immense joy!
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Be well,
Natalie
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