Per serving:165 calories, 8 g protein, 2 g carbohydrates, 10.9 g fat
Ingredients
2 Tbsp avocado oil
⅓ cup onion, chopped
⅓ cup ham, diced
2 cups baby kale
2 large eggs
¼ cup cheddar cheese, shredded
¼ cup heavy cream
Directions:
Preheat oven to 350 degrees F / 177 degrees C.
In skillet, heat avocado oil over medium heat. Add onions and ham, cooking until onions are translucent and ham is slightly browned.
Add kale to skillet and sauté for 2 to 3 minutes, until wilted. Remove from heat and set aside.
Once cooled, evenly distribute ham and kale mixture into five muffin cups.
In separate bowl, whisk together eggs, cheddar cheese, and heavy cream.
Pour egg mixture over the ham and kale blend in muffin cups.
Bake for 20 to 25 minutes or until eggs are set.
Allow egg bites to cool for five minutes before removing from muffin pan or cups.
Recipe tips:
For a change in flavor, you can substitute cheddar with full-fat cottage cheese or feta cheese.
Add hot sauce or salt and pepper for a stronger flavor profile.
Garnish with green onions or fresh herbs such as basil or parsley for an extra burst of flavor and color.
Coconut or olive oil can be used in place of avocado oil.
Lightly coat muffin cups with avocado oil cooking spray to easily remove baked egg bites.
Egg whites can be used in place of whole eggs if preferred.
Ham, Cheese, and Kale Egg Bites
Ideal for hectic mornings, this Keto Egg Bites recipe blends wholesome ingredients into a savory, low-carb delight.
With tender kale, smoky ham, and creamy cheddar baked into each bite, this dish provides a satisfying burst of taste in just 45 minutes.
Not only is this dish delicious and fail-proof, but it also only contains two grams of carbs per serving, making these Egg Bites a delectable way to stay in ketosis.
Why you’ll love this Keto Egg Bites recipe
This irresistible recipe offers a delicious low-carb alternative to the popular Starbucks egg bites, serving up the same savory satisfaction with a healthier twist.
Packed with nutritious ingredients, including tender baby kale, smoky ham, and creamy cheddar, these mini Egg Bites are irresistibly delicious.
Moreover, you can customize them to your taste by replacing cheddar with shredded Gruyere cheese or Parmesan cheese. You can also add diced bell peppers, spinach, or crispy bacon for an extra layer of depth and flavor.
This recipe features simple yet complementary ingredients that harmonize beautifully. The smoothness of the heavy cream perfectly balances the savory ham and the delicate sweetness of onions.
These low-carb Egg Bites are ideal for various occasions, whether hosting a brunch, needing a protein-packed treat, or preparing a quick meal for busy mornings.
What's more, these decadent morsels can be made in advance and stored for easy meal prep, ensuring that you have a keto-approved filling option on hand whenever you need it.
With this recipe, you can effortlessly recreate this copycat Starbucks egg bites recipe at home, enjoy a healthy breakfast, save money, and skip the coffee shop line.
What to serve with Keto Egg Bites
These savory bites pair wonderfully with a variety of delicious side dishes, allowing you to create a complete and satisfying meal.
Here are low-carb recipes that pair beautifully with these Keto Egg Bites:
Vegan Avocado Toast: Whip up fresh avocado mash and spread it on a toasted slice of low-carb bread, topped with a sprinkle of cilantro.
Chocolate Chia Smoothie: This rich and creamy smoothie combines almond milk, chia seeds, cocoa powder, and kale, creating a satisfying accompaniment to these Egg Bites.
Fluffy Keto Pancakes: Keep it simple with these tasty Keto Pancakes that are sure to delight your taste buds.
Mouth-Melting Bacon: Serve these Egg Bites with a side of crispy bacon, and you’ll have an ideal ketogenic breakfast or brunch option.
Keto Bulletproof Coffee: Serve this velvety, indulgent coffee drink with your Egg Bites for an extra boost of healthy fats and energy.
"French Toast" Egg Loaf: This low-carb dish features eggs, cream cheese, butter, and cinnamon to create a keto-friendly version of traditional French toast.
Keto Kale Chips: Make a batch of crispy low-carb Kale Chips to pair with your Egg Bites, adding a satisfying crunch and a burst of flavor.
Amazing Keto Waffles: With only six ingredients, these fluffy Keto Waffles are a fantastic way to indulge in your favorite breakfast food while staying in fat-burning mode.
Keto Cinnamon Rolls: Satisfy your sweet tooth with these sugar-free Cinnamon Rolls made with almond flour dough and topped with an irresistible low-carb frosting.
Keto Bacon-Wrapped Asparagus: Wrap asparagus in crispy bacon, season with garlic powder, and bake for a savory, indulgent side dish that perfectly complements Keto Egg Bites.
Storing and reheating tips
Storing and reheating your Keto Egg Bites is a breeze, making them ideal for meal prep.
Made in a mini muffin pan or cups, these tasty bites are perfectly portioned for an easy grab-and-go option. For larger servings, simply use a standard muffin tin to create bigger egg bites.
Once cooled, place the Egg Bites in an airtight container and refrigerate for up to five days to keep them fresh.
Avoid using the microwave to reheat as it can affect the texture, making the Egg Bites rubbery. Instead, reheat them in the oven at 350 degrees F (177 degrees C) for 5 to 10 minutes to maintain their delectable consistency.
For extended storage, arrange the egg bites in a single layer on a baking sheet to prevent sticking, then transfer them to an airtight container once frozen. This ensures they stay fresh for longer.
About the ingredients
The ingredients in this Keto Egg Bites recipe combine beautifully to deliver a flavorful and nutritious treat.
The eggs serve as the base, providing structure and offering high-quality protein that supports muscle growth and repair while keeping you satiated.
"Eggs are nutritional powerhouses rich in vitamin B12, choline, and healthy fats, all of which support brain function, a healthy body weight, and metabolic balance," explains Dr. Berg.
Meanwhile, baby kale adds a burst of flavor while offering impressive health benefits.
Research published in Plants highlights kale's preventive and therapeutic properties against chronic and degenerative diseases. The authors concluded, “Kale can be considered a superfood due to its high content of phytochemicals and their pharmacological activity.”
Another standout ingredient is avocado oil, a rich source of heart-healthy monounsaturated fats that add a subtle richness to the Egg Bites.
Finally, shredded cheese, whether cheddar, Gruyere, or Parmesan, enhances the Egg Bite’s flavor profile with its creamy, savory goodness while providing an excellent source of calcium needed for skeletal health and strong teeth.
Each ingredient is thoughtfully chosen to enhance the flavor and provide your body with essential nutrients, making these Egg Bites both delicious and nourishing.
How to choose the best eggs
When choosing eggs, opt for pasture-raised options whenever possible. These eggs come from chickens that roam freely outdoors, foraging for insects and plants, ensuring a richer, more nutritious product.
Chicken that benefit from a natural diet produce eggs higher in omega-3 fatty acids and antioxidants than factory-farmed chicken, offering more nutritional value than conventional eggs.
Organic eggs are another great option, as they come from hens fed organic feed free of pesticides, antibiotics, and synthetic fertilizers, providing a cleaner, more natural product.
Moreover, pasture-raised and organic eggs typically come from farms with higher animal welfare standards, making them a more ethical and sustainable choice.
Final thoughts
This Keto Egg Bites Recipe contains nutritious low-carb ingredients, including eggs, baby kale, avocado oil, and cheese, making them ideal for those following a Healthy Keto® diet.
To create a wholesome feast, pair this tasty dish with other low-carb recipes, such as Vegan Avocado Toast, Chocolate Chia Smoothie, and Fluffy Keto Pancakes.
FAQ
1. How many carbs are in this Keto Egg Bites recipe?
This recipe contains just two grams of carbs per serving, making these Keto Egg Bites ideal for those following a nutritious low-carb diet such as Healthy Keto®.
2. Are Keto Egg Bites gluten-free?
Yes, this recipe is gluten-free, making it suitable for individuals with celiac disease or gluten intolerance.
3. Are eggs a good choice on keto?
Yes, eggs are an excellent choice for those following Healthy Keto. They're rich sources of high-quality protein and healthy fats, making them perfect for keeping you full and satiated.
4. Are pasture-raised eggs healthier?
Yes, pasture-raised eggs are generally considered healthier than conventional eggs due to their higher levels of essential nutrients. Additionally, choosing pasture-raised eggs supports more ethical and sustainable farming practices.
5. Do organic eggs make a difference?
Yes, opting for organic eggs can enhance both the quality and safety of your food. These eggs come from hens fed organic feed, free from pesticides and synthetic additives, offering a cleaner and more natural choice for consumption.
