These Whole30 Egg Bites are an easy, healthy and portable breakfast!
They’ve been tested every way possible to find the best method so they come out perfectly every time.
And they’re naturally low carb, gluten-free, dairy-free, keto and Paleo friendly.
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Why this recipe works
Egg bites are a great way to start your day with protein and healthy fats.
Plus they can be customized by adding vegetables, breakfast sausage, bacon or whatever else you like in your eggs.
But whenever I tried other recipes, the bites would either overcook, get too brown and rubbery, and stick to the pan or muffin liners. And a muffin pan with bits of egg baked into it is not fun to clean up (just ask my husband).
Even using muffin cup liners doesn’t always work – the egg bites can still overbake and then you’re trying to peel bits of the muffin liner off.
On the flip side, the egg bites can also undercook, so when you bite into them they’re runny and make a mess.
So I’ve been testing different versions for years until I found the method that works best.
I’ve found it comes down to a few essential factors.
Tips for the best egg bites:
- An oven temperature of 325° – not too hot that they overbake, not too cool that they underbake.
- You need muffin liners and you have to grease the muffin liners. It can’t be one or the other. You have to do both to ensure easy removal.
- You need to bake the muffin pan in a water bath. This is when you place the muffin pan in a larger pan (like a roasting pan) which you fill with hot water before baking. This ensures creamy eggs with the perfect texture. (Don’t have a large enough pan to fit your muffin pan? No problem! I have a solution in the Notes after the recipe below.)
- You have to bake them for 35-40 minutes. Any shorter and they might look set but they’ll be runny in the middle. Any longer and they’ll get tough and rubbery.
If you follow these guidelines, your egg bites should turn out creamy and delicious every time.
To keep them Whole30 friendly, I offer some suggestions below.
What you need:
Ingredients:
- 15 large eggs
- 1 teaspoon fine sea salt
- 1/2 teaspoon black pepper
- cooking spray, such as olive oil or avocado oil spray
- boiling water
- Optional add-ins:
- breakfast sausage, cooked and crumbled (check ingredients to make sure it’s Whole30 compatible)
- bacon, cooked and crumbled and chopped (check ingredients to make sure it’s Whole30 compatible, like this Whole30 bacon)
- chopped fresh herbs like thyme, parsley, basil or mint
- uncooked vegetables like sliced green onions, diced tomatoes, halved or quartered cherry or grape tomatoes, or diced bell peppers
- cooked vegetables like diced onions, chopped broccoli, chopped asparagus, diced mushrooms, chopped kale, diced potatoes or sweet potatoes
- nutritional yeast for a “cheesy” flavor
Equipment:
- a 12-cup muffin pan
- muffin cup liners
- measuring spoons
- a large mixing bowl
- a large measuring glass
- a large pan that the muffin pan fits inside of
- a cooling rack
- a cutting board and chef’s knife (if adding vegetables)
- a skillet (if cooking meat/vegetables)
How to make Whole30 Egg Bites
Heat the oven to 325°.
Fill a tea kettle almost completely full with water and bring to a boil. If it reaches a boil before you’re ready to use it, set it aside.
Line a 12-cup muffin pan with muffin liners.
If adding any mix-ins, prepare them now (chop and cook vegetables, cook and crumble sausage or bacon, etc.).
Grease the muffin liners.
Add the mix-ins (if using) to the muffin cups.
Into a large bowl, crack the eggs and add the salt and pepper. Whisk until fully blended.
For easy pouring, I like to transfer the egg mixture to a large measuring glass (4-cup or larger). The spout makes filling the muffin cups easier.
Pour the egg mixture into the muffin cups, filling almost to the top.
Pull the oven rack out halfway and place a roasting pan or other large pan on the rack. Place the muffin pan in the roasting pan.
Carefully fill the roasting pan with the water from the kettle until about halfway up the muffin pan.
Push the rack and roasting pan into the oven, close the door and let bake for 35-40 minutes, just until the tops of the egg bites are set.
Remove the roasting pan from the oven. Let the muffin pan cool in the roasting pan for 5 minutes, then remove the muffin pan to a cooling rack. Let cool for another 10 minutes, then enjoy.
If making the egg bites to enjoy later, let cool completely and refrigerate. See more storing/freezing options in the FAQ below.
FAQ
What can I add to these Whole30 Egg Bites?
Try the following additions, mixing and matching to find your favorite combinations:
- breakfast sausage, cooked and crumbled (check ingredients to make sure it’s Whole30 compatible)
- bacon, cooked and crumbled and chopped (check ingredients to make sure it’s Whole30 compatible)
- chopped fresh herbs like thyme, parsley, basil or mint
- uncooked vegetables like sliced green onions, diced tomatoes, halved or quartered cherry or grape tomatoes, or diced bell peppers
- cooked vegetables like diced onions, chopped broccoli, chopped asparagus, diced mushrooms, chopped kale, diced potatoes or sweet potatoes
- nutritional yeast for a “cheesy” flavor
How long do egg bites last in the fridge?
Once they’ve cooled completely, you can store them in the fridge for up to 5 days.
To reheat, place on a baking sheet in a low oven until warm, or heat up in the microwave for 30-60 seconds.
Can you freeze egg bites?
Yep! Once the bites have cooled completely, remove the muffin liners. Wrap each bite in plastic wrap. Place them all in an airtight container and freeze for up to 3 months.
Thaw overnight in the fridge.
To reheat, place on a baking sheet in a low oven until warm, or heat up in the microwave for 30-60 seconds.
Are these also Paleo egg bites?
Yes, because they don’t contain any gluten, grains, dairy, legumes, sugar or other non-Paleo ingredients, these are also Paleo egg bites.
Are these also keto egg bites?
Yes. Each bite (without mix-ins) contains 7 grams of protein, 5 grams of fat and .4 grams of carbs. So these low carb egg bites are keto friendly!
Other recipes you might like:
- Breakfast Casserole (Whole30, Paleo)
- Italian Egg Bake (Whole30, Paleo)
- Sheet Pan Breakfast Hash (Paleo)
- Sweet Potato Chorizo Hash (Whole30, Paleo)
Whole30 Egg Bites (Paleo, gluten-free)
Ingredients
- boiling water
- cooking spray such as avocado or olive oil spray
- 15 large eggs
- 1 teaspoon fine sea salt
- ½ teaspoon black pepper
Instructions
- Heat the oven to 325°.
- Fill a tea kettle almost completely full with water and bring to a boil. If it reaches a boil before you're ready to use it, set it aside.
- Line a 12-cup muffin pan with muffin liners.
- If adding any mix-ins, prepare them now (chop and cook vegetables, cook and crumble sausage or bacon, etc.; see ideas in the Notes below).
- Grease the muffin liners.
- Add the mix-ins (if using) to the muffin cups.
- Into a large bowl, crack the eggs and add the salt and pepper. Whisk until fully blended.
- For easy pouring, I like to transfer the egg mixture to a large measuring glass (4-cup or larger). The spout makes filling the muffin liners easier. Pour the egg mixture into the muffin cups, filling almost to the top.
- Pull the oven rack out halfway and place a roasting pan or other large pan on the rack. Place the muffin pan in the roasting pan. Carefully fill the roasting pan with the water from the kettle until about halfway up the muffin pan. (See Notes below for alternative method.)
- Push the rack and roasting pan into the oven, close the door and let bake for 35-40 minutes, just until the tops of the egg bites are set.
- Remove the roasting pan from the oven. Let the muffin pan cool in the roasting pan for 5 minutes, then remove the muffin pan to a cooling rack. Let cool for another 10 minutes, then enjoy.
Notes
- breakfast sausage, cooked and crumbled (check ingredients to make sure it's Whole30 compatible)
- bacon, cooked and crumbled and chopped (check ingredients to make sure it's Whole30 compatible, like this Whole30 bacon)
- chopped fresh herbs like thyme, parsley, basil or mint
- uncooked vegetables like sliced green onions, diced tomatoes, halved or quartered cherry or grape tomatoes, or diced bell peppers
- cooked vegetables like diced onions, chopped broccoli, chopped asparagus, diced mushrooms, chopped kale, diced potatoes or sweet potatoes
- nutritional yeast for a "cheesy" flavor
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