These Taco Bites are bite-sized keto egg muffins with all the flavor of your favorite Mexican dish. Loved by kids and adults alike, they are an easy idea for any party or get together. And they take only four simple ingredients!
I first made these easy keto appetizers for a New Year’s Eve party in 2018. It was a large group of all ages and I needed something easy that made enough for everyone. And something that appealed to all the picky kids (and some picky adults too!).
Given the popularity of my Easy Taco Pie, I knew a taco-inspired appetizer would fit the bill. So why not just turn it into finger food? I browned up some beef, greased my mini muffin pan, and got cracking some eggs.
At the party, I made sure to have plenty of sour cream, guacamole, and salsa for topping the bites. They were an instant hit, and I got several requests for the recipe. We now make them all the time as easy appetizers and high protein snacks!
Why we love this recipe
How can you go wrong with little egg bites packed with meat, cheese, and taco seasonings?
- Seriously easy! These little taco bites take only 4 ingredients and are ready in about 35 minutes.
- Full of flavor: Taco seasoning is pretty much delicious on anything. But you can play up the heat in these, or tone it down. It’s up to you!
- Kid-friendly: My kids love these and my friends’ kids love these. They have infinite appeal to the younger crowd!
- High protein snack: Four of these little bites have 18g of protein and only 1g of carbs.
- Make ahead: These are great for making ahead and storing in the fridge or freezer!
Reader’s Thoughts
“Just made these and couldn’t wait to try one! Delicious! Looking forward to breakfasts this week!” — Colleen
Ingredient Notes
- Ground beef: You can also use ground chicken or turkey.
- Taco seasoning: I usually store-bought seasoning, but I always make sure it has no added fillers, sugars, or starches. Or make your own by combining chili powder, cumin, garlic, oregano, salt, and pepper.
- Eggs: Eggs make up the bulk of this recipe, besides the taco meat. They help bind the meat and cheese together.
- Shredded cheese: I usually use cheddar or a Mexican blend. You can also use Monterey Jack or Pepper jack.
- Garnish: Sour cream, sliced olives, cilantro, salsa, or guacamole.
Step by Step Directions
- Sauté the meat: In a large skillet over medium heat, sauté the ground meat until almost cooked through, breaking up the clumps with a wooden spoon. Add the taco seasoning and continue to sauté until completely cooked through. Remove from heat and let cool.
- Prepare the muffin pan: Preheat the oven to 350ºF and brush a good non-stick mini muffin pan with the melted butter. (You can also use silicone or parchment mini muffin liners, if you prefer – if your pan is not very non-stick, this is your best option). This recipe makes about 32 mini muffins so you may need to work in batches if you don’t have more than one mini muffin pan.
- Prepare the filling: In a large bowl, whisk the eggs. Add the taco meat and half of the shredded cheese. Whisk thoroughly to combine. Fill the muffin cups and sprinkle with the remaining shredded cheese.
- Bake the bites: Bake 15 to 20 minutes, until puffed and firm to the touch. Remove and let cool 10 minutes. Use a thin flexible spatula to run around the edge of the muffins to release. Serve with your favourite taco toppings, such as salsa, sour cream, and guacamole.
Tips for Success
Choose your muffin pan (or muffin liners!) wisely, as it needs to be very non-stick. If you have an older metal pan, the taco bites may stick a lot. You can use silicone liners or a silicone muffin pan instead.
Most taco seasoning has a fair bit of salt, as does cheese. So this recipe doesn’t call for any additional salt. If your taco seasoning is salt-free, add 1 teaspoon of salt to the meat along with the seasoning. If your bites aren’t quite seasoned enough after cooking, just sprinkle them with a little extra!
Want to kick the heat up a notch? Add half a teaspoon of cayenne or chipotle powder along with the seasoning.
Frequently Asked Questions
Most taco seasonings are just a mix of spices and are perfectly keto friendly. However, sometimes brands add starches or even sugar so it’s best to check the labels. I really like Kinder’s Taco Blend.
This easy low carb recipe for taco bites has only 1g of carbs per 4 bites. It’s a perfect high protein snack!
Keto Taco Bites are a fabulous make-ahead recipe. Simply bake the bites and remove from the pan, then let cool completely. Flash freeze them on a parchment lined baking sheet and
More Delicious Bite Sized Recipes
Mini Taco Bites
Ingredients
- 1 lb ground beef
- 3 tbsp taco seasoning
- 6 large eggs
- 4 ounces shredded cheddar or Mexican cheese
- Salsa, guacamole, and sour cream
Instructions
- In a large skillet over medium heat, sauté the beef until almost cooked through, breaking up the clumps with a wooden spoon. Add the taco seasoning and continue to sauté until completely cooked through. Remove from heat and let cool.
- Preheat the oven to 350ºF and brush a good non-stick mini muffin pan with the melted butter. (You can also use silicone or parchment mini muffin liners, if you prefer – if your pan is not very non-stick, this is your best option). This recipe makes about 32 mini muffins so you may need to work in batches if you don’t have more than one mini muffin pan.
- In a large bowl, whisk the eggs. Add the taco meat and half of the shredded cheese. Whisk thoroughly to combine.
- Fill the muffin cups and sprinkle with the remaining shredded cheese. Bake 15 to 20 minutes, until puffed and firm to the touch.
- Remove and let cool 10 minutes. Use a thin flexible spatula to run around the edge of the muffins to release.
- Serve with your favourite taco toppings, such as salsa, sour cream, and guacamole.
Notes
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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Oh mymkmy…you’re absolutely right about these!! I had to sub in vegan cheese for some of them, so my grandson could eat them, too. And while I do have a mini muffin pan, I knew we were going to have them as an entree, so I made 12 regular size muffin pans worth (4 of them being dairy free). Right now, we only have one measly muffin left, and I just know that tomorrow there will be a race to see who gets it!
So glad you liked them!
Hi – I was wondering if these could be frozen and reheated. If so, what temp would you recommend reheating at, and would you thaw first – or go from freezer to oven?
Well my Taco Pie is great in the freezer so yes, since this is similar. I would thaw completely and then reheat at 300F until nice and hot to the touch.
Hi good day
are these freezer suitable?
Love your site.
Thanks
Sure!
Another winner, delicious!
I could eat these any time of day as a meal or just a quick snack!
I need these in my life, they look so good!
These are so much fun! They’re sure to be a hit at my house.
My kids are absolutely going to love these!!
LOVE these! I’m going to make another batch in regular muffin tins for breakfast! My youngest is staying with us for a few weeks and he’d help us devour them!
Learning to cook (I’m horrible) keto for my husband and bought your book. I am wondering on these mini tacos and the Easy Taco Pie…. do you drain the grease from the ground beef once browned?
I don’t because yay fat! But you could if you preferred.
We so want to make these but I can’t find a link to the recipe anywhere! Am I missing it? Help! 🙂
It’s not you. My site is having issues and we are trying to get it fixed ASAP
Phew! I thought I was going crazy! It’s working now.
Thanks so much!
I made this tonight and it is delicious! My concerns are that the crust was REALLY thick, disproportionate to the meat and certainly did not look as pretty yours pictured! Could I increase the ground meat to 2 lbs, increase the taco seasoning appropriately and increase the almond milk to one cup? Perhaps this would balance it out a bit!
I just got your cookbook-it’s sensational and I thank you for leading me through the HFLC journey with such delicious foods! I’ve never enjoyed cooking as much as I do now!
Thanks so much!
Warm regards,
Rita
Mine were done in the proportions listed and I made them several times. It’s not a crust, they are supposed to be egg muffins. But do what works for you.
Awesome! Both DH, and daughter loved this. 2nd time I subbed Italian sausage, eliminated the seasonings. Wow!
I am a T1 mom. Thank you for your recognition. My daughter is now into her second year away at college and is in her own apartment cooking for herself. She owns one cookbook right now and that is your Everyday Ketogenic Kitchen cookbook. Thank you for making it easier for her to keep her blood sugars on track while giving her delicious recipes and helping her become a very good cook.
Did my comment and ratings work?
Hi! These look great!
I started following your blog on Bloglovin’ but for some reason it won’t pop up correctly in my feed. When I click on it the page just stays whit. This only happens with your blog and one other blog I follow (The Lemon Bowl). Do you happen to know if any other Bloglovin’ users have had the same problem> Thank you!
I don’t really use it but no one else has said anything!