Skip to Content

Egg Bites

These easy Egg Bites taste like mini frittatas! Made in a muffin tin, they’re filled with crispy bacon, fresh spinach and juicy tomatoes for a healthy breakfast or anytime snack.

A protein rich breakfast makes all the difference. We love starting our day with a plate of these Keto Chaffles or these Egg Bites! Our zucchini egg nests are another reader favorite breakfast!

Egg bite with spinach and bacon on a plate with fresh berries.

Why this Recipe Works

This recipe is perfect for an on-the-go morning meal or post-workout snack. Make a bunch of egg cups in advance and pop them in the freezer so you’ll never go hungry on busy mornings!

  • Easy low carb breakfast.
  • Oven baked egg recipe.
  • Freezer friendly egg bites.
  • Packed with protein and nutrients!

Ingredient Notes

Ingredients needed for egg bites.
  • Eggs – One of the most nutrient dense ingredients available, the eggs provide the protein and structure for the bites.
  • Heavy cream – This gets beaten with the eggs so they bake up soft, fluffy and rich in flavor.
  • Parmesan cheese – Make sure to use the real shredded stuff here. Do not use the shaker cheeses. They occassionally contain added flour and preservatives, plus the flavor just doesn’t compare.
  • Bacon – Cook and crumble the bacon before adding them to the egg bites. Use our oven cooked bacon recipe for perfect bacon every time.
  • Spinach – A generous handful of fresh spinach in the egg bites makes it easier to get your daily dose of greens. Plus, it adds some great color!
  • Tomatoes – Adding one single diced tomato gives the egg bites a delicious tang without adding many net carbs. Feel free to omit the tomato if you want the recipe to be even lower in carbs.
Egg bites baked in a muffin tin.

Flavor Ideas

It’s so easy to make this egg breakfast your own! Try out all kinds of delicious flavors just by changing up the seasonings and mix-ins.

Here are a few suggestions we love:

  • Italian – Add 2 teaspoons of Homemade Italian Seasoning to the egg mixture for an incredible herb flavor.
  • Mediterranean – Fold in a half-cup of olives and use feta cheese instead of Parmesan.
  • Spicy – For a spicy kick to your morning, sprinkle in a few crushed red chili flakes. Chili powder would be a tasty addition to spicy egg bites, too.
  • Meat options – Switch out the bacon for cooked sausage crumbled or sliced.
  • Vegetarian – For a meatless variation, substitute mushrooms or another veggie of choice.

These ideas are just a starting point. Like an omelet or frittata, this egg recipe is the perfect canvas for all kinds of flavors!

Tips and Tricks

Step by step photos showing how to make egg bites in muffin tin.
  • Scoop 1/4 cup of the egg mixture into each cavity of your muffin tin. This recipe makes enough to fill about 10 full sized muffin cups.
  • For smaller bites, you can make this recipe in a mini-muffin pan instead.
  • After baking and cooling slightly in the pan, serve these eggs right away for best taste.

Recipe FAQs

Can baked egg cups be frozen?

Yes, that’s what’s so great about this recipe! Once cooled, place the egg cups on a cookie sheet in a single layer for 1 -2 hours or until frozen solid. Then transfer frozen egg bites to a heavy duty freezer bag.
Frozen egg bites will stay good for up to 2 months.

How to reheat frozen egg bites?

Let the egg bites thaw overnight in the refrigerator. In the morning, reheat them in the microwave for 60 seconds, until warmed through.

Can egg bites be assembled ahead of time?

Yes they can! You can fill muffin cups with the egg mixture the night before. Then cover the muffin tin with tin foil and chill overnight. Let the unbaked egg mixture warm to room temperature then bake as directed.

Are these egg bites keto?

Yes, these bites are low in net carbs and considered appropriate for a keto diet. But everyone, keto or not, will love these hearty and healthy egg cups.

Egg bites on a white serving plate.

More Low Carb Meals

These easy Egg Bites taste like mini frittatas! Made in a muffin tin, they're filled with crispy bacon, fresh spinach and juicy tomatoes for a healthy breakfast or anytime snack.

Egg Bites

Yield: 10
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

These easy Egg Bites taste like mini frittatas! Made in a muffin tin, they're filled with crispy bacon, fresh spinach and juicy tomatoes for a healthy breakfast or anytime snack.


  • 6 large eggs
  • 1/2 cup heavy whipping cream
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 1/4 cup shredded parmesan cheese
  • 1 ½ cup shredded cheddar cheese
  • 1/2 cup fresh spinach, lightly chopped
  • 1 roma tomato, diced and seeded
  • 6 slices bacon, cooked and crumbled


  1. Cook and crumble bacon before making egg bites.
  2. Preheat oven to 350 degrees F. Spray a muffin tin (or cupcake tin) with non-stick cooking spray (or use coconut oil). Set aside.
  3. In a large bowl, whisk together the eggs, heavy cream, garlic, pepper, and parmesan cheese.
  4. Fold in cheddar cheese, spinach, tomato, and bacon, mixing until fully combined.
  5. Scoop about ¼ cup mixture into each muffin cavity. Fills about 10 spots.
  6. Bake for 23-26 minutes. Remove, cool 5 minutes in pan, and remove from pan. Serve immediately or freeze for later use.
Nutrition Information:
Yield: 10 Serving Size: 1 egg bite
Amount Per Serving: Calories: 194Total Fat: 16gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 150mgSodium: 308mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 11g

Baked Egg Bites are a breakfast powerhouse! With all the great taste of a frittata, these protein-packed cups fill you up without weighing you down.


Tuesday 23rd of January 2024

Love ❤️ this recipe. Makes my busy mornings less stressful. Bake them and pop them in the freezer until I’m ready to pop them into my mouth. Yummy 😋 thanks for sharing!

Gina White

Sunday 18th of December 2022

I love every one of these ingredients and these are so handy to tote along on rushed mornings!!


Sunday 11th of December 2022

Best breakfast ever and so easy to make.


Sunday 11th of December 2022

I love these egg bites. I always have these in the fridge for a quick on the go breakfast.

Tracey LeClair

Sunday 11th of December 2022

Looks delicious! I’ve been wanting to try this for my grandkids

Skip to Recipe