These delicious homemade egg bites are packed with protein and flavor — only 1.5 net carbs each! Perfect for breakfast, snacks, or meal prep. Enjoy them warm or cold.
Protein-packed • Low-carb • 1.5 net carbs per bite
- Do you prefer savory or sweet breakfasts when following a keto diet?
- What’s your go-to quick snack when you’re craving something satisfying but low in carbs?
- If you could add one extra ingredient to these bites (like jalapeños, spinach, or bacon), what would you choose?
- Have you found it easier to stay consistent with keto when you prep meals and snacks like this ahead of time?
Prep & Cook Time
- Prep time: 10 minutes
- Total time: 30 minutes
- Yield: ~20 bites
- Net carbs: ~1.5 g each
Ingredients
- 2 cups chopped ham (pre-cooked or leftover ham)
- 4 oz cream cheese, softened at room temperature
- ⅓ cup coconut flour (low-carb binding agent)
- ½ tsp baking powder
- 1½ cups shredded cheddar cheese (sharp or mild)
- 3 large eggs, beaten
Optional add-ins for flavor variation:
- 1 tbsp finely chopped green onions
- 1 tsp garlic powder or onion powder
- 1 tsp Dijon mustard (for a tangy touch)
Instructions
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper or a silicone mat. This prevents sticking and ensures even browning.
- Mix the base ingredients:
In a large mixing bowl, combine the chopped ham and softened cream cheese. Use a spatula or spoon to mash and blend them until creamy and cohesive. - Add the dry ingredients:
Sprinkle in the coconut flour and baking powder, stirring gently until no dry spots remain. Coconut flour absorbs moisture quickly, so let it rest a few seconds as you stir. - Add cheese and eggs:
Stir in the shredded cheddar and beaten eggs. Mix until all ingredients are evenly distributed — the texture should be thick, slightly sticky, and scoopable. - Chill the dough (important step):
Place the bowl in the fridge for 10 minutes. This helps the coconut flour fully absorb the moisture and allows the bites to hold their shape during baking. Skipping this step will make the bites spread and flatten out. - Form and bake:
Using a small cookie scoop or tablespoon, drop rounded portions onto your prepared baking sheet. Bake in the preheated oven for 20–23 minutes, or until golden brown on top. - Cool and serve:
Let the bites cool slightly before serving. Enjoy them warm for a cheesy, melty texture, or store in the fridge and enjoy cold as a quick protein snack.
Storage Tips
- Refrigerate: Store leftovers in an airtight container for up to 5 days.
- Freeze: Flash-freeze the bites on a tray, then transfer them to a freezer-safe bag. Reheat in the oven or air fryer at 350°F (175°C) for 5–7 minutes.
- Meal Prep: Perfect for batch cooking — make a double batch and portion them out for grab-and-go breakfasts.
Serving Ideas
- Serve with sugar-free ketchup, spicy mustard, or a ranch dipping sauce.
- Pair with scrambled eggs or a green salad for a full meal.
- Add a few jalapeño slices on top before baking for a spicy twist.
Nutritional Estimate (per bite)
- Calories: 95
- Fat: 7.5 g
- Protein: 6.3 g
- Net Carbs: 1.5 g