If you’re searching for a flavorful, protein-packed, and low-carb breakfast or snack, these Keto Homemade Sausage, Egg, and Cheese Bites are the ultimate solution. Perfect for those on a keto or low-carb diet, and adaptable for Weight Watchers enthusiasts, these bites are easy to make, freezer-friendly, and satisfyingly delicious. Packed with savory sausage, fluffy eggs, and melted cheese, this recipe is an ideal meal prep option or a grab-and-go snack to fuel your busy mornings.
In this detailed recipe, we’ll cover everything you need to know: ingredients, instructions, nutritional details, Weight Watchers SmartPoints, storage tips, and creative variations to help you personalize the recipe to your liking. Let’s dive in!
Ingredients
This recipe yields 12 sausage, egg, and cheese bites. Each bite is 1 SmartPoint (depending on the brand of ingredients) and 1 net carb, making it perfect for both keto and WW plans.
Main Ingredients
- Ground Sausage: 8 oz (choose a no-sugar-added or turkey sausage for fewer points and carbs)
- Eggs: 6 large eggs (room temperature for best results)
- Cheddar Cheese: 1 cup, shredded (use sharp cheddar for a robust flavor; reduced-fat optional)
- Cottage Cheese: 1/2 cup (full-fat or low-fat based on your preference)
- Baking Powder: 1/2 teaspoon (helps give a light and fluffy texture)
- Almond Flour: 2 tablespoons (optional for added structure and to make it more “muffin-like”)
- Salt: 1/4 teaspoon
- Black Pepper: 1/4 teaspoon
Optional Add-Ins
- Chopped Vegetables: 1/4 cup (e.g., diced bell peppers, spinach, or mushrooms for extra nutrients)
- Spices: A pinch of garlic powder, onion powder, or smoked paprika for added depth of flavor
- Chopped Fresh Herbs: 1 tablespoon (e.g., parsley or chives for garnish)

Step-by-Step Instructions
Step 1: Preheat Your Oven
- Preheat your oven to 350°F (175°C).
- Grease a 12-cup muffin tin with nonstick cooking spray or line with silicone muffin liners for easy cleanup.
Step 2: Prepare the Sausage
- In a medium skillet over medium heat, cook the ground sausage until browned and cooked through (about 5–7 minutes).
- Use a spatula to break the sausage into small crumbles as it cooks.
- Drain excess grease and set the cooked sausage aside to cool slightly.
Step 3: Beat the Eggs
- In a large mixing bowl, whisk together the 6 large eggs until the yolks and whites are fully blended.
- Add the baking powder, salt, and pepper, and whisk until smooth.
Step 4: Add the Cheese
- Stir in the shredded cheddar cheese and cottage cheese. The cottage cheese adds moisture and creaminess to the bites without making them heavy.
Step 5: Incorporate the Sausage
- Add the cooked and slightly cooled sausage crumbles to the egg mixture. Stir until well combined.
Step 6: Optional Add-Ins
- If you’re adding chopped vegetables, spices, or herbs, now is the time to fold them into the mixture. Ensure everything is evenly distributed.
Step 7: Fill the Muffin Tin
- Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full. Avoid overfilling, as the mixture will puff up slightly while baking.
Step 8: Bake
- Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until the bites are golden on top and set in the center.
- To test doneness, insert a toothpick into the center of one bite. If it comes out clean, they’re ready.
Step 9: Cool and Serve
- Allow the bites to cool in the tin for 5 minutes before transferring them to a wire rack. Serve warm or at room temperature.
Nutritional Information (Per Serving)
- Calories: 110
- Protein: 9 g
- Fat: 8 g
- Carbohydrates: 1.5 g
- Fiber: 0.5 g
- Net Carbs: 1 g
- WW SmartPoints: 1
Why These Bites Are Perfect for Keto and WW Plans
- Low-Carb, High-Fat Ratio: Ideal for ketogenic diets, these bites provide healthy fats and protein without the carb overload.
- Low SmartPoints: By using lean sausage and reduced-fat cheese, you can enjoy these bites guilt-free while sticking to your Weight Watchers goals.
- Meal Prep-Friendly: These bites are perfect for busy mornings or snack time. Prepare a batch in advance to keep you on track all week.
Tips for Success
- Use Quality Sausage
Opt for ground sausage without added sugars or fillers. Turkey sausage is a great alternative for those looking to reduce calories and SmartPoints. - Grease Your Pan Well
To prevent sticking, generously grease your muffin tin or use silicone liners, which make removal effortless. - Don’t Overmix
Once you add the sausage and cheese to the egg mixture, fold the ingredients together gently. Overmixing can lead to dense bites. - Cool Before Storing
If meal-prepping, allow the bites to cool completely before storing them in an airtight container to prevent condensation. - Reheat Gently
To reheat, warm in the microwave for 30–40 seconds or in a low oven (300°F) for about 5 minutes.
Storage and Freezing Instructions
- Refrigeration: Store the bites in an airtight container in the refrigerator for up to 4 days.
- Freezing: Place the bites in a single layer on a baking sheet and freeze until solid. Transfer to a freezer-safe bag or container, and store for up to 3 months.
- Reheating Frozen Bites: Reheat directly from frozen in the microwave or oven.
Creative Variations
- Italian-Style Bites: Use Italian sausage, mozzarella cheese, and a sprinkle of Italian seasoning.
- Tex-Mex Bites: Add diced green chiles, pepper jack cheese, and a pinch of cumin for a southwestern twist.
- Veggie-Packed Bites: Load the mixture with spinach, mushrooms, and bell peppers for a nutrient boost.
- Herbaceous Bites: Mix in fresh parsley, dill, or chives for an herby flavor profile.
Why You’ll Love This Recipe
- Simple Ingredients: Everything in this recipe is straightforward, affordable, and easy to find.
- Quick and Easy: Prep takes just 10 minutes, and the oven does the rest.
- Customizable: Adapt the recipe to fit your taste preferences or dietary needs.
- Make-Ahead Convenience: These bites store well, making them perfect for meal prep.
- Family-Friendly: Even picky eaters love these cheesy, protein-packed bites.
Frequently Asked Questions
1. Can I make these bites vegetarian?
Yes, simply omit the sausage and load up on veggies like mushrooms, spinach, and bell peppers for a hearty vegetarian option.
2. Can I substitute almond flour?
If you prefer not to use almond flour, you can leave it out or substitute with coconut flour (use only 1 tablespoon).
3. Are these bites keto-friendly?
Absolutely! With only 1 net carb per serving, these bites are perfect for ketogenic diets.
4. Can I double the recipe?
Yes, this recipe scales easily. You can double or triple the ingredients to make larger batches for freezing or serving a crowd.
5. Can I use egg whites instead of whole eggs?
Yes, for a lighter option, substitute the eggs with 12 egg whites.
These Keto Homemade Sausage, Egg, and Cheese Bites are a delicious and versatile addition to your low-carb or Weight Watchers-friendly meal plan. With endless customization options and a balance of protein and healthy fats, they’re perfect for busy mornings, post-workout snacks, or even as a savory appetizer. Try them today and enjoy a flavorful, satisfying bite that supports your health goals!