Sausage Egg Bites Recipe for Quick Protein Snacks
Savory, cheesy, and protein-packed sausage egg bites that are perfect for a low-carb, on-the-go breakfast or snack. These quick and easy egg muffin cups are ideal for meal prep and keto-friendly eating.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 egg bites 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Carb
Ingredients
Scale
- 6 large eggs
- 1/2 cup cooked breakfast sausage (crumbled)
- 1/3 cup shredded cheddar cheese
- 1/4 cup diced red bell pepper
- 2 tbsp chopped parsley or spinach (optional)
- Salt & pepper to taste
- Cooking spray or oil for greasing
Instructions
- Preheat oven to 375°F (190°C) and grease a muffin tin well.
- Brown the sausage in a skillet over medium heat until fully cooked. Drain any excess fat.
- In a large bowl, whisk eggs with salt, pepper, and chopped herbs (if using).
- Evenly divide the sausage, red bell pepper, and cheese among the muffin cups.
- Pour the egg mixture over the fillings in each cup, filling about 3/4 full.
- Bake for 18–20 minutes, or until the egg bites are golden and set.
- Let cool slightly, then remove from the muffin tin and enjoy.
Notes
- Use silicone muffin molds for easier removal and cleanup.
- Store leftovers in the fridge for up to 4 days or freeze for longer storage.
- Customize with your favorite veggies, cheeses, or meats.
- Great for meal prep and reheats well in the microwave.
Nutrition
- Serving Size: 1 egg bite
- Calories: 160
- Sugar: 1g
- Sodium: 320mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 11g
- Cholesterol: 185mg