For those following a ketogenic diet or simply seeking a protein-packed, low-carb breakfast option, keto sausage, egg, and cheese bites are an excellent choice. These savory and satisfying bites are not only delicious but also incredibly convenient, making them ideal for busy mornings or meal prepping. They're a fantastic way to start the day with a hearty dose of protein, keeping you energized and full until lunchtime.
Why Choose Keto Sausage, Egg, and Cheese Bites?
These little egg muffins are perfect for those with food sensitivities, as they contain no flour. These breakfast cups are a tasty way to adhere to a low-carb diet. Having ready-made breakfasts like these helps prevent straying from your diet. Moreover, they are incredibly versatile and can be customized with various additions to suit individual preferences.
Ingredients You'll Need
The beauty of this recipe lies in its simplicity. You'll only need a handful of ingredients:
- Breakfast Sausage: Opt for a good-quality, flavorful breakfast sausage. Spicy sausage adds a pleasant kick. When it comes to the keto diet, just about any ground sausage will be ket0-friendly. Always check the ingredient labels. You want loose raw sausage, not sausage links or cooked sausage. Crumbled chicken sausage, turkey sausage, or Italian sausage can also be used.
- Eggs: The foundation of these protein-packed bites.
- Cheese: Cheddar cheese is a popular choice for its sharp flavor and meltability. Cheddar was far better in my opinion. However, feel free to experiment with other flavorful cheeses like Swiss, pepper jack, or a Colby Jack blend.
- Cream Cheese: Adds creaminess and richness to the bites. Full-fat cream cheese is recommended for more energy.
- Heavy Cream: Contributes to the fluffy texture of the egg mixture.
- Coconut Flour: A low-carb alternative to traditional flour, used to bind the ingredients. Be mindful that alternative flours may produce denser, more biscuit-like bites.
- Baking Powder: Helps the muffins rise and creates a light and airy texture.
- Seasonings: Garlic powder, onion powder, salt, and pepper enhance the flavor of the bites.
Step-by-Step Instructions
Making these keto sausage, egg, and cheese bites is a breeze:
- Preheat and Prepare: Preheat your oven to 350°F (175°C). Spray a muffin tin with non-stick cooking spray. No cupcake liners are needed.
- Cook the Sausage: Fully cook the breakfast sausage in a skillet over medium heat, breaking it up and stirring until browned. Remove from heat and let it cool slightly. Drain off any excess fat. It is important to make sure that you let the sausage cool fully before adding the rest of the ingredients. Otherwise, you might melt the cream cheese and cook the eggs.
- Form Sausage Cups: Divide the sausage into 12 even pieces and press each piece into the muffin tin wells, forming a cup shape. This takes a bit of finessing, but do your best to create a well for the egg mixture.
- Prepare the Egg Mixture: In a blender container or mixing bowl, combine the eggs, heavy cream, cream cheese, garlic powder, onion powder, salt, and pepper. Blend or whisk until the mixture is fully combined. The blender combines the ingredients better and makes it easier to pour.
- Combine Ingredients: Transfer the cooked sausage to a mixing bowl. Add the cream cheese and stir to combine until there are no cream cheese clumps left. Make sure the sausage is not too hot before continuing, as it will cook the egg when you add it in the next step.
- Add Cheese and Egg Mixture: Stir in the cheddar cheese, eggs, coconut flour, and baking powder. When the mixture is well incorporated, cover and chill in the fridge for 5-10 minutes. This step will help if the dough feels too runny, as the coconut flour continues to absorb moisture.
- Assemble the Bites: Pour the egg mixture over each sausage cup, filling them evenly. Sprinkle additional shredded cheese on top of each muffin, if desired. Cut the slices of cheese into fourths. It makes covering the round muffins easier.
- Bake: Bake in the preheated oven for 15-20 minutes, or until the egg mixture is set and the cheese is bubbly and lightly golden brown. Baking time may vary. Note the muffins will be nice and fluffy when you first take them out but they will probably deflate a bit.
- Cool and Serve: Let the egg muffins cool completely in the muffin tin before serving. Remove and let cool. Garnish with fresh parsley.
Tips and Variations
- Add Vegetables: Incorporate cooked vegetables such as bell peppers, mushrooms, green onions, spinach, ripe tomatoes, or sun-dried tomatoes into the egg mixture for added nutrients and flavor. Just make sure to account for the carbs if you are watching.
- Spice it Up: Add a dash of hot sauce, chili pepper flakes, or cayenne pepper to the egg mixture for a spicy kick.
- Ham and Egg Muffins: Substitute a piece of deli ham for the sausage for a lighter version.
- Use Room Temperature Ingredients: For best results, use cream cheese and eggs that are at room temperature. They’ll better mix with the other ingredients.
- Don't Overbake: Bake until the centers are just set.
- Pre-cook Add-ins: Ingredients like sausage, bacon, onions, or peppers should be cooked and cooled slightly before adding them to the eggs.
- Fill Evenly: Divide the egg mixture evenly between the muffin cups for consistent cooking.
- Cool Before Removing: Let them sit for a few minutes in the pan after baking.
Storage and Reheating
These keto sausage, egg, and cheese bites are perfect for meal prepping. Store leftovers in an airtight container or ziplock baggies in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Read also: Easy Low-Carb Cheese Crackers
To reheat, microwave the egg bites for 1-2 minutes until heated through, or warm them in the microwave at 80% power in 15-second increments.
Serving Suggestions
Enjoy these keto sausage, egg, and cheese bites as a quick and easy breakfast on the go, a satisfying snack, or a protein-packed addition to lunch or dinner. They can be served with a side of chaffles or a chopped salad for a complete meal. You can top this with hot sauce or sprinkle chili pepper flakes or cayenne pepper if you like to add some heat or spice. And of course you can always add cooked bacon!
Nutritional Information
The nutritional information for one sausage muffin is approximately: 265 calories / 23g fat / 1.1g carbs / 13.3g protein = 1.1g net carbs. Note that nutrition values are estimates only, using online calculators.
Read also: Keto Calorie Counting: A Detailed Guide
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