Looking for tasty ways to add more protein at the start of the day? These adorable Sausage Egg and Cheese Bites are just the thing. They’re like mini keto egg muffins with all the flavor of your favorite breakfast sandwich. And an extra hit of protein too!
Ever since I discovered what a nutritional powerhouse cottage cheese is, I can’t stop trying to fit it into keto recipes. I’ve made everything from cottage cheese protein pancakes to high protein pizza crust. I’ve even discovered that I enjoy it on its own, straight of the container.
So when I envisioned making egg bites with sausage and cheese, adding cottage cheese was a natural choice. It adds creaminess to the base, and boosts the overall protein content. These really are a fun way to start your day. They make great kid snacks too!
Why You’ll Love This Recipe
- 5 simple, wholesome ingredients
- Ready in under 40 minutes
- Great for meal prep
- Freezer friendly
- Gluten-free and keto-friendly
- Appeals to kids and adults alike
- 18 grams of protein per serving
Ingredient Notes
- Sausage: You can use Italian sausage or breakfast sausage. You can also use chicken or turkey sausage, which would reduce the fat and increase the protein!
- Eggs: You can’t have egg bites without eggs.
- Cottage cheese: Cottage cheese increases the protein content significantly. And because it’s blended, there won’t be any strange textures.
- Cheese: You can use shredded cheddar, Monterey Jack, or Pepper Jack.
- Kitchen staples: Garlic, salt, and pepper.
How to Make Sausage Egg and Cheese Bites
- Brown the sausage: In a large skillet, brown the sausage until cooked through.
- Blend the egg: In a large blender, combine the eggs, cottage cheese, garlic, salt, and pepper. Blend until smooth.
- Add together: Stir in the breakfast sausage and cheese.
- Fill the muffin cups: Spoon the mixture into lightly greased silicone mini muffin cups and sprinkle with the remaining cheese. Transfer to the oven.
- Bake: Bake for 15 to 20 minutes, until puffed and golden brown.
- Serve: Let cool a few minutes before serving.
Tips for Success
You will want to blend the cottage cheese and eggs together in a blender or food processor. Cottage cheese curds don’t melt in the oven, so not blending them will cause the egg bites to be lumpy.
I recommend using silicone muffin cups for these egg bites, as they may stick to metal pans. I have several silicone mini muffin pans that I use for things like this. Because they are very flexible and floppy, I set them onto a cookie sheet so I can transfer them to the oven without spilling the ingredients.
You can easily make these larger in standard-size muffin cups. You will probably get 12 larger egg bites. And of course they will take longer to bake!
More High Protein Keto Breakfast Recipes
Sausage Egg and Cheese Bites
Equipment
Ingredients
- 12 ounces (340.2 g) bulk breakfast sausage, or Italian sausage
- 5 large eggs
- 3/4 cup (157.5 g) cottage cheese
- 2 cloves garlic, minced
- 3/4 tsp salt
- 3/4 tsp black pepper
- 6 ounces (170.1 g) cheddar cheese, shredded, divided
Instructions
- Preheat the oven to 325ºF and lightly grease 40 silicone mini muffin cups. (I used silicone muffin pans set on cookie sheets).
- In a large skillet, brown the sausage until cooked through, about 6 minutes.
- In a large blender, combine the eggs, cottage cheese, garlic, salt, and pepper. Blend until smooth.
- Stir in the breakfast sausage and 1 cup (4 ounces) of the cheese.
- Spoon the mixture into the prepared muffin cups and sprinkle with the remaining cheese. Transfer to the oven and bake 15 to 20 minutes, until puffed and firm to the touch.
- Remove and let cool in the pans a few minutes, then pop out of the silicone cups.
Notes
Nutrition
Frequently Asked Questions
You can store these keto egg bites in an airtight container in the fridge for up to 5 days. Reheat gently in the oven or microwave.
This keto sausage egg and cheese bite recipe has 1.5g of carbs per serving.
Yes! Let the eggs cool completely and then place on a cookie sheet in the freezer for 1 to 2 hours. This flash freezing will help them keep their shape and also keep them from sticking together. Then take the frozen egg bites and store in a sturdy freezer bag or an airtight container. Frozen egg bites should last up to 3 months.
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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Carolyn, these are awesome and so easy! A nice make-ahead breakfast!
These are so good! I do have a ? tho. Where do you find breakfast sausage that isn’t full of junk? I finally decided to find sausage seasoning & make my own only to discover the seasonings include sugar, maltodextrin etc. Just wondering what you use. Thanks for the work put into all these recipes!
It is hard to find at regular grocery stores. I get a bi-monthly box from Wild Pastures that always has one pound of breakfast sausage in it. And sometimes I get Diestel turkey breakfast sausage from New Seasons (a local grocery store chain). The advantage of the turkey sausage is that it’s actually higher in protein.
BUT… pro tip is that you can get regular ground pork and add the seasonings in yourself without any sugar or funny additives. I do this when I run out! It’s usually garlic, salt, pepper, fennel seed, and other herbs and spices. Or grab some pre-made from a good company like Penzey’s! https://www.penzeys.com/online-catalog/breakfast-sausage-seasoning/c-24/p-606/pd-s
im wanting to make this, but am unsure how many muffins in a servings as I live in Canada and can’t look up your silicone pans.
Hi… it says how many bites per serving right in the nutritional info.
sorry, I should have said recipe. I need to know how many bites in total does the recipe make.
thx
Right… and all of that info is provided in the recipe. The number of servings (listed at the top) is 8. the number of bites per serving is 5. That means 8×5 = 40.
thanks lol. I should have put my reading glasses on as I missed that both times I looked.
Made with breakfast sausage and regular size muffins. Wonderful!
I love the Denver egg bites so I decided to make these in regular size muffins tins. I used breakfast sausage and they are fantastic!
can I make these with parchment paper cups as do not have the silicone ones? thanks
Yes, as long as you set them into a muffin pan. They will be too floppy otherwise!
How many would it make in regular muffin pans? Not a fan of making minus. They look delicious!
Please read the Tips section as I already discussed this. Thanks!