Keto Sausage and Mushroom Egg Bites

Beware! These Keto sausage and mushroom egg bites are addictive. However, at 127 calories and low-carb, you can enjoy them guilt free.

Am I doing a keto diet? No, I am not, but I am making some changes, and I’ll tell you why. I’ve been having some health issues that I want to try and make better with diet.

In short, I have an MTHFR gene mutation that can impact health in a variety of ways. Read more about that here. Essentially my body doesn’t process folic acid. Folate is good. Folic acid is not.

Folic acid is fortified into all of our breads, cereals and rice. So, I need to be making some changes in my carbohydrate consumption. I’m not going carb free because some carbs come naturally in whole foods, but I am eliminating processed carbs to see if I can get some of my energy back.

Keto Sausage and Mushroom Egg Bites

If you are looking for a Keto-friendly breakfast recipe, I know you will be delighted with what you find here. This recipe is protein-packed and tasty as ever.

Ingredients Needed

Makes 21

• 12 eggs
• 12 oz sausage
• 2/3 cup sour cream
• 6 oz mushrooms, diced
• 1 tsp baking powder
• salt & pepper to taste
• 1 cup shredded cheese of choice – I used half mozzarella and half cheddar, plus 1/2 cup reserved for top

Note: Some people don’t like mushrooms. If this is the case, just leave them out. No other adjustments needed. I have made them both ways. I just happen to love mushrooms.

Directions for Making Keto Sausage and Mushroom Egg Bites

1. Preheat oven to 350.
2. Cook sausage in medium sauté pan over medium heat. Drain. Leave some drippings in pan to sauté mushrooms.
3. Dice mushrooms and sauté on medium-high for 5 minutes in sausage grease.
4. Crack 12 eggs in a large bowl and whisk until completely combined and smooth.
5. Add baking powder, salt and pepper. Whisk until smooth and no baking powder chunks remain.
6. Add sour cream, and whisk until smooth.
7. Combine egg mixture, sautéed mushrooms, sausage and cheese. Stir to combine completely.
8. Pour mixture in lined muffin tins (see note below). Fill 2/3 of the way full (almost 1/4 cup).
9. Sprinkle top with about a 1/2 Tbsp of cheese.
10. Fill a jelly roll pan half way with hot water. Put your muffin tins in this pan to create a steam bath (Bain-marie) for your egg bites.
11. Bake on 350 for 23-25 minutes.

How to Prepare Muffin Tins to Make Keto Sausage and Mushroom Egg Bites

What is the best way to prepare your muffin tins for this egg bite recipe?

The first time I made these egg bites, I sprayed the muffin tin with cooking spray. The eggs stuck miserably, and the pan was horrible to clean. I mean it was bad enough where I had to go through each tin individually using my finger nail to scrape bits off.

At that point, I made some adjustments to the recipe and the method.

With the second batch, I decided to try three different ways as noted in pictures below. I used paper liners, silicone liners and greased the muffin tin with butter.

What were the results?

With the paper liners, the egg bites came out easily, in one piece and kept the pan clean, making clean-up a breeze. They also look the prettiest with the liners on, so if you are serving these sausage egg bites for a holiday or celebration, this provides a nice aesthetic to the recipe.

One thing to note about the paper liners is that you will want to remove the liner before refrigerating. It is hard to remove the paper liner after it has been refrigerated.

The silicone liners were surprisingly the worst option. They broke off the bottom when trying to remove. Also, they didn’t seem to cook through as well. In the end, you still had to clean the silicone liner. Fail.

The buttered pan also worked well and is more environmentally friendly. It is also less expensive because you don’t need to buy cupcake liners. The pan is still a bit annoying to clean out, but not nearly as bad as when I attempted with cooking spray.

The overall winner, in my opinion, was the paper cupcake liners.

Why Cook the Keto Sausage and Mushroom Egg Bites in a Water Bath

The fancy name for a water bath is a “bain-marie.”

A water bath provides a gentler cook around your eggs, leaving them moist. Eggs can so easily dry out if cooked with too much heat. Read more about that here.

I recently bought a large 21″x15″ jelly roll pan to fill the width of my oven. I love this option because it means I can cook more of something at one time. More cookies on one sheet means less time. My two muffin tins snuggled nicely in my large baking sheet. (Amazon affiliate links included).

Can you Freeze Egg Bites?

There is no need to eat your egg bites in one sitting. Put them in a single layer in a Ziploc bag or air tight container. Store them in the refrigerator for later enjoyment. The can be stored in a refrigerator for up to a week.

To re-warm, I use the reheat setting on my microwave, and that works well. Alternatively after refrigeration, these reheat in about 30 seconds.

You can also freeze your egg bites. Freeze them in a single layer in an air tight container. They will need a bit longer in the microwave if you are heating from frozen.

Enjoy these little low-carb, keto-friendly bites of breakfast goodness.

Keto Sausage and Mushroom Egg Bites

These delicious egg bites are a low-carb option for breakfast.

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course Breakfast

Cuisine American

Servings 21 bites

Calories 127 kcal

Ingredients

  

• 12 eggs
• 12 oz sausage
• 2/3 cup sour cream
• 6 oz mushrooms diced
• 1 tsp baking powder
• salt & pepper to taste
• 1 cup shredded cheese of choice – I used half mozzarella and half cheddar plus 1/2 cup reserved for top

Instructions

 

• Preheat oven to 350.
• Cook sausage in medium sauté pan over medium heat. Drain. Leave some drippings in pan to sauté mushrooms.
• Dice mushrooms and sauté on medium-high for 5 minutes in sausage grease.
• Crack 12 eggs in a large bowl and whisk until completely combined and smooth.
• Add baking powder, salt and pepper. Whisk until smooth.
• Next, add sour cream, and whisk until smooth.
• Combine egg mixture, sautéed mushrooms, sausage and cheeses. Stir to combine completely.
• Pour mixture in lined muffin tins (see note below). Fill 2/3 of the way full.
• Sprinkle top with about a tablespoon of cheese.
• Fill a jelly roll pan half way with hot water. Put your muffin tins in this pan to create a steam bath for your egg bites.
• Bake on 350 for 23-25 minutes.

Keyword eggs, keto, low carb

Want More Breakfast Recipes?

I have all kinds of carb-full breakfasts under this tab. I’m not going to lie. I will miss scones, muffins, pancakes, dutch babies and more. Just writing that makes my heart ache. However, I have to prioritize health right now.

I do have a couple other low-carb breakfast options, and I’ll provide them below.

MIXED GREENS, GOAT CHEESE AND BACON BREAKFAST SCRAMBLE

GREEK OMELETTE RECIPE