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Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites

I’m back with another healthy meal prep snack for you! (This is also a great breakfast with just a protein swap.) You have to try my Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites! Muffin tins are filled with fluffy eggs, melty cheese, and turkey pepperoni and then baked to perfection. This ultimate low-carb snack tastes great and will keep you full for hours!

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Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites in a glass bowl.

I’ve made egg bites before, but they were a protein-packed breakfast for me. This is a little bit different. Of course, this could still be a breakfast item, but to me, with the addition of pepperoni, this is more of a snack to hold you over until dinner.

This could also be your lunch paired with a salad or a quick dinner option alongside a healthy side dish. (I just can’t think of eating pepperoni for breakfast, but if that doesn’t bother you, then go right on ahead. I know lots of people who eat cold pizza for breakfast and the flavors are the same!)

Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites and a woman spraying the cooking dish and layering pepperonis into the muffin tin.

As you know, I meal prep for my dad and myself every week and I’m always searching for easy keto meals to try out on him. He loves eggs and he had never had these egg bites before. As far as meal prep goes, they are super easy because once you mix the ingredients and place them into the oven, you can work on other things while they bake. After they are finished baking, let them cool and pack them up.

It’s a super LOW-MAINTENANCE meal prep item and for that I’m thankful. (Some of my other recipes require a few more steps.)

Two peas in a pod. Me and my Dad.

This is important for my dad because this is a recipe that he can do for himself. (I will be doing his meal prep until we leave for our trip, but afterward, he said that he wanted to take over.)  A lot of people find eating healthier or meal prepping daunting because of confusing directions, a multitude of steps, and expensive/uncommon ingredients.

And I would too if that were the case!

This recipe proves once again that you can take common ingredients and make delicious EASY recipes that are great for weight loss. During these months of me showing him all these meal preps and him making them with me, I’m hoping to build his knowledge of the basics of keto, his confidence in making low-carb recipes, and his experience with key ingredients to make a full meal plan weekly and stay on track. 

And in case you are curious about his progress, he’s still doing great! As the weather becomes warmer, we are incorporating more physical activity into his day. Some nice walks will not only help his heart but will also boost his metabolism and get him ready for our walking trip to England and Ireland in a few months. In the past 3 1/2 weeks he has lost about 20 lbs., and I couldn’t be prouder of him!

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Lastly, I love this recipe because you can make it your own with pantry staples and it doesn’t take much time! After all, I’m a busy mom. (Truthfully, I haven’t met a mom that wasn’t busy (HA)). All you need to do is keep the eggs the same and the rest is up to you!

You can change the proteins and cheeses and even add interesting toppings if you like. Another great thing about this recipe is portion control. Since these egg bites are made in individual muffin tins, it’s easy to make sure that you eat just the right amount. It also makes counting your macros easier. And when you are at the start of your journey with weight loss and eating differently, that’s a big deal.

A woman holding two pans of Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites.

Click below to learn more about a Low Carb Lifestyle and see if it’s right for you!

THE KETO DIET

  • The main ingredients are meat and dairy.
  • Focuses on NET CARBS as opposed to total carbs. Net carbs refer to the total number of carbs in an item with the grams of fiber subtracted.
  • Common substitutions for carb-heavy ingredients are vegetable noodles instead of pasta. Cauliflower rice instead of traditional rice and low-carb bread and tortillas.
  • Low-carb recipes can be quick meals with minimal ingredients and have plenty of flexibility in their preparation. I use my air fryer for quite a few things, while baking, frying, and roasting are okay too!
  • Lots of substitutions for your low-carb meals can now be found in a grocery store near you which is good for your grocery budget. (if you had to order special ingredients online, that would be expensive) It also makes cooking healthy food every day more attainable.
  • Numerous health benefits like losing weight, appetite control, lowering triglycerides, clearing acne, and even affecting pre-existing conditions like diabetes and cancer have been attributed to low-carb diets.

Let’s make these Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites together on YouTube!

There are a variety of options to make this your own:

Breakfast options:

  • Sausage, egg, and cheese (I’ve used ground breakfast sausage and I’ve also chopped up sausage links. Both are delicious!)
  • Crispy bacon, egg, and cheese
A close-up shot of Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites cut open on a plate.

Lunch/Dinner/Snacks options:

  • Ground beef with taco seasoning, cheese, and jalapeno slices
  • Ham and cheese

What are my cheese options?

(I have found that cheddar and eggs go well together, but there are plenty of options for a tasty variation.)

  • Provolone – A great melting cheese that tastes great with ham. It’s a savory cheese with a nice saltiness.
  • Cheddar – You can get different types of cheddar for whatever flavor you are looking for. Sharp cheddar has a stronger flavor, while mild cheddar isn’t going to be nearly as strong but just as gooey.
  • Swiss – If you like strong cheeses, this one is for you! There is a definite sharpness that you can’t hide. 
  • Parmesan Cheese – This is also a cheese that has a nice salty bite. It’s great for topping dishes and has a sharpness that is easily recognized.
  • Cream Cheese – If you want to up the creaminess and calories aren’t an issue for you, this is a great substitution for the cottage cheese in the recipe or just an addition in general for richness.

Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites Ingredients:

Ingredient pic for the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites.
  • 10 eggs
  • 5.3 oz. cottage cheese (sour cream would be a good replacement, but it doesn’t have as much protein)
  • salt/black pepper to taste
  • 1/3 cup heavy cream
  • 32 slices turkey pepperoni
  • 1 1/2 cups sharp cheddar cheese

Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites Instructions:

  • First, preheat oven to 350 degrees.
  • Second, spray a 12-count muffin pan with nonstick cooking spray (I like to use avocado oil)
  • Third, crack the eggs into a mixing bowl.
A woman shown cracking eggs for the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites.
  • Then, add the cottage cheese, heavy cream, salt, and pepper to the eggs and give it a really good mix. (I go easy with the salt because some of the other ingredients already have added salt.)
A woman pouring heavy cream into a bowl with eggs to make Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites.
  • ​Next, quarter the turkey pepperoni on a cutting board and layer them evenly into the muffin tins.
A woman cutting pepperoni for the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites.
  • Add 1/8 cup of cheddar cheese to each muffin tin.
A woman sprinkling cheese on top of the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites.
  • Then, using a measuring cup, pour the egg mixture into each muffin tin until they are all filled.
A woman pouring the eggs into muffin tins to make Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites.
  • Take a fork and stir the mixture in the muffin tins to make sure that everything is incorporated.
  • Next, place into the oven and let them bake for 30 minutes.
A woman placing the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites into the oven.
  • To remove the egg bites from the muffin tin, use a butter knife to loosen up the edges and pull out.
  • Finally, enjoy it as a quick snack on the go, or pair it with a side or salad to make a meal!

Storage for the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites:

  • Store in an airtight container or Ziplock bag for up to one week.
  • Store in an airtight container of Ziplock bag in the freezer for up to 1 month.
A final picture of the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites baked and placed into meal prep containers.

What are the macros for the Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites:

Makes 12 servings (Nutritional information below is for 1 serving = 1 egg muffin)

  • Calories – 106
  • Protein – 8 grams
  • Carbs – .8 grams
  • Fat – 8 grams

If you try this recipe and love it, please consider giving it 5 STARS.

Also, tag me on

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Check out some of my other Easy Keto Recipes:

Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe

Keto Taco Soup

Keto Breakfast Sandwiches

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Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites

Jessie Thompson
I'm back with another healthy meal prep snack for you! (This is also a great breakfast with just a protein swap.) You have to try my Easy 5-Ingredient Keto Low-Carb Egg Muffin Bites! Muffin tins are filled with fluffy eggs, melty cheese, and turkey pepperoni and then baked to perfection. This ultimate low-carb snack tastes great and will keep you full for hours!
Prep Time 5 minutes
Cook Time 30 minutes
Course Appetizer, Breakfast, Snack
Cuisine American
Servings 12 Egg Muffins

Ingredients
  

  • 10 eggs
  • 5.3 oz. cottage cheese sour cream would be a good replacement, but it doesn’t have as much protein
  • salt/black pepper to taste
  • 1/3 cup heavy cream
  • 36 slices turkey pepperoni
  • 1 1/2 cups sharp cheddar cheese

Instructions
 

  • First, preheat oven to 350 degrees.
  • Second, spray a 12-count muffin pan with nonstick cooking spray (I like to use avocado oil)
  • Third, crack the eggs into a mixing bowl.
  • Then, add the cottage cheese, heavy cream, salt, and pepper to the eggs and give it a really good mix. (I go easy with the salt because some of the other ingredients already have added salt.)
  • ​Next, quarter the turkey pepperoni on a cutting board and layer them evenly into the muffin tins.
  • Add 1/8 cup of cheddar cheese to each muffin tin.
  • Then, using a measuring cup, pour the egg mixture into each muffin tin until they are all filled.
  • Take a fork and stir the mixture in the muffin tins to make sure that everything is incorporated.
  • Next, place into the oven and let them bake for 30 minutes.
  • To remove the egg bites from the muffin tin, use a butter knife to loosen up the edges and pull out.
  • Finally, enjoy it as a quick snack on the go, or pair it with a side or salad to make a meal!

Video

Notes

Makes 12 servings (Nutritional information below is for 1 serving = 1 egg muffin)
Calories – 106
Protein – 8 grams
Carbs – .8 grams
Fat – 8 grams
Keyword Eggs, Healthy, keto, low carb

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