Homemade Keto Sausage, Egg, and Cheese Bites

Introduction

Welcome to the ultimate guide for making Homemade Keto Sausage, Egg, and Cheese Bites. This recipe is designed specifically for those following a ketogenic or low-carb diet. Perfect for breakfast, a snack, or even a light lunch, these bites are packed with protein and fat while keeping carbs to a minimum. This comprehensive guide will walk you through every step of the process, from ingredient selection to cooking and nutritional information. By the end, you’ll have a delicious, keto-friendly snack that is both easy to make and convenient to enjoy.

Ingredients

To make these Keto Sausage, Egg, and Cheese Bites, you will need the following ingredients:

  • 1 pound (450 grams) of ground breakfast sausage: Choose a sausage with no added sugars or fillers. Opt for a high-quality, low-carb option, such as pork or turkey sausage.
  • 6 large eggs: These will be the binding agent for the bites and provide a fluffy texture.
  • 1 cup shredded cheddar cheese: You can substitute with other cheeses like mozzarella or Monterey Jack if preferred.
  • 1/4 cup heavy cream: Adds richness and helps to keep the bites moist.
  • 1/2 teaspoon garlic powder: For a subtle garlic flavor that complements the sausage.
  • 1/2 teaspoon onion powder: Enhances the savory taste of the sausage and cheese.
  • 1/2 teaspoon dried oregano: Adds a hint of Mediterranean flavor.
  • 1/2 teaspoon dried basil: Complements the other herbs and spices.
  • 1/4 teaspoon salt, or to taste: Enhances the overall flavor.
  • 1/4 teaspoon black pepper, or to taste: Adds a bit of spice.
  • Non-stick cooking spray or butter: For greasing the muffin tin to prevent sticking.

Instructions

1. Preheat the Oven:

  • Preheat your oven to 375°F (190°C). This ensures that your oven reaches the right temperature for even cooking.

2. Prepare the Muffin Tin:

  • Grease a 12-cup muffin tin with non-stick cooking spray or a light coat of butter. This will prevent the sausage, egg, and cheese bites from sticking to the pan.

3. Cook the Sausage:

  • In a large skillet over medium heat, cook the ground sausage until fully browned and cooked through. Break up the sausage into small crumbles as it cooks. This should take about 5-7 minutes. Once done, drain any excess fat and set the sausage aside to cool slightly.

4. Prepare the Egg Mixture:

  • In a large mixing bowl, crack the 6 large eggs and whisk them until well beaten. Add 1/4 cup heavy cream to the eggs and mix well. The heavy cream will add richness to the bites.

5. Add Seasonings:

  • To the egg mixture, add 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Mix thoroughly to combine the seasonings evenly throughout the egg mixture.

6. Combine Ingredients:

  • Gently fold the cooked sausage into the egg mixture. Ensure that the sausage is evenly distributed throughout the mixture.

7. Add Cheese:

  • Stir in 1 cup of shredded cheddar cheese until fully combined with the sausage and egg mixture. The cheese will melt and create a delicious, gooey texture.

8. Portion the Mixture:

  • Spoon the sausage, egg, and cheese mixture evenly into the prepared muffin tin cups. Each cup should be filled about 3/4 full. This allows enough room for the bites to puff up slightly during baking.

9. Bake:

  • Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the bites are golden brown and a toothpick inserted into the center comes out clean.

10. Cool and Serve:

  • Allow the bites to cool in the muffin tin for about 5 minutes before transferring them to a wire rack to cool completely. This will help them set and make them easier to remove from the tin.

11. Storage:

  • Store any leftovers in an airtight container in the refrigerator for up to 5 days. These bites can also be frozen for up to 3 months. To reheat, simply microwave or bake until heated through.

12. Reheating Tips:

  • For best results, reheat in the oven or toaster oven to maintain a crispy texture. If microwaving, place a damp paper towel over the bites to prevent them from drying out.

Expert Tips:

  1. Customize Your Cheese: Feel free to experiment with different types of cheese based on your preference. Parmesan, Gouda, or Gruyère can add unique flavors to your bites.
  2. Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture for a spicy kick.
  3. Add Veggies: For extra nutrition, mix in finely chopped vegetables like spinach, bell peppers, or mushrooms. Just be sure to cook them before adding to the mixture to avoid excess moisture.

Nutritional Information (per bite, makes 12):

  • Calories: 165
  • Total Fat: 12 grams
  • Saturated Fat: 5 grams
  • Cholesterol: 110 milligrams
  • Sodium: 340 milligrams
  • Total Carbohydrates: 2 grams
  • Dietary Fiber: 0 grams
  • Sugars: 0 grams
  • Protein: 12 grams

Weight Watchers SmartPoints:

Each Keto Sausage, Egg, and Cheese Bite is approximately 2 SmartPoints on the Weight Watchers Freestyle program. This value is approximate and can vary based on specific ingredient brands and quantities used.

Conclusion

Homemade Keto Sausage, Egg, and Cheese Bites are a fantastic addition to your keto meal planning. They offer a convenient, delicious, and nutritious option that fits perfectly into a low-carb lifestyle. With their rich flavor, high protein content, and minimal preparation time, these bites are sure to become a staple in your keto kitchen. Enjoy them fresh from the oven or as a quick, easy snack throughout the week. Follow this detailed guide, and you’ll have a batch of mouthwatering, keto-friendly bites ready to enjoy in no time.