Keto Egg Bites Recipe with Smoked Salmon and Dill - Stem and Spoon (2024)

Keto egg bites make a delicious, savory and protein-packed breakfast! Smoked salmon, dill and a bit of crumbled feta (if you choose) are tasty add-ins to the fluffy egg base. These savory egg bites are great if you're looking for an easy, healthy breakfast for meal prep, especially if you need a grab-and-go option on busy mornings.

This keto egg bites recipe was first published in Jan. 2020 and was updated in April 2023 with new images and additional recipe notes.

Call them egg bites, breakfast egg muffins or mini frittatas if you're feeling fancy. They are certainly tasty enough for a weekend brunch and will feel like a treat on a busy weekday morning.

These keto egg bites are somewhat like a cross between a frittata, mini crustless quiche, and those Starbucks sous vide egg bites.

The best part is you can adapt the recipe to your own taste, or use it as a base for a whole new version of egg bites.

why this recipe works

Smoked salmon, fresh dill and green onions aretheingredients to transform basic eggs into elevated, savory breakfast fare.

Not only are these little bites healthy and a great way to kick off your morning, but this is also an easy keto breakfast recipe you can make with or without dairy.

In fact, the original recipe was entirely dairy free and I've updated the recipe card at the bottom of the page to now include dairy and dairy-free options.

​These egg bites are:

• healthy and flavorful and a great way to fill up in the morning
• low carb diet and keto diet friendly with 2 g net carbs and 14 grams of protein per serving
• an easy recipe to adapt with your own favorite add-ins!

the ingredients

This low carb breakfast is a breeze to put together.

A handful of ingredients is all you need for the base, and add-ins like smoked salmon, green onion and fresh dill give them a light and fresh flavor.

You will need:

• 8 whole eggs
• cream cheese or vegan cream cheese, softened
• fresh dill
• green onion or chives
• smoked salmon, flaked into pieces
• milk of choice (full-fat coconut milk, unsweetened almond milk, macadamia milk or even heavy cream)
• sea salt and black pepper
• lemon juice
• cheese of choice (this is optional, but feta, goat cheese, cheddar cheese or Parmesan cheese are all great)
• coconut oil, olive oil or avocado oil (I use an avo oil cooking spray) for greasing the muffin tins

about the eggs

I recommend pasture-raised whenever possible (andhere's a nice run-down of what all those egg carton label terms meanbecause they can be confusing).

Pasture-raised eggs typically cost a bit more (but with current egg prices, it's all a splurge!).

Regardless, you can really see and taste a difference. Good pasture-raised eggs have yolks with a beautiful, deep yellow- sometimes orange- color. Plus, they're better for you too, higher in vitamins and omega-3s.

the recipe

This low-carb egg bites recipe is really quite easy and you'll be able to have the egg mixture ready for baking in about10 minutes!

Here's the gist (be sure to check out the full recipe at the bottom for all the details).

First, preheat the oven to 350°F and grease the muffin tin (or silicone mold). Set aside.

In a large mixing bowl, whisk the eggs and cream cheese together (or use an electric mixer to beat well).

Stir in the chopped dill and green onion, milk of choice, a squeeze of lemon juice and salt/pepper.

Pour the egg mixture into the muffin cups, about halfway full. Distribute the pieces of smoked salmon into each of the muffin cups and add a few crumbles of feta (or cheese of choice) to each.

Bake for about 18-20 minutes. Let them cool for five minutes, then carefully pop each of the egg muffins out. It's easy to loosen the edges with a butter knife and use a spoon to lift them out.

tips for the best results

• You can serve these low carb egg bites topped with a dollop of sour cream, sliced avocado or your favorite hot sauce.

• The recipe will make 10-12 homemade egg bites in a standard sized muffin tin. If you have a mini muffin tin, you can make a big batch of mini egg bites but the baking time will differ. They will likely only need 10-13 minutes of baking.

• If you do not have cream cheese, you can substitute the same amount of ricotta cheese. Full-fat cottage cheese may also give you similar results but I have yet to try it.

• Store leftover egg bites in an airtight container or wrapped in plastic wrap / freezer bag.

flavor variations

Swap out various ingredients and substitute your own mix-ins to make different flavor variations of these tasty keto egg cups!

Here are a few other add-ins to try:

• chopped bell peppers or roasted red pepper
• crispy bacon, cubed ham or cooked ground breakfast sausage
• fresh spinach or chopped kale
• diced jalapeño for a spicy kick
• chopped mushrooms.

you might also love...

• Keto egg salad! It's creamy, fresh, and so easy to make!
• Gluten-free and keto chocolate zucchini muffins. These are tender, chocolate-y and the perfect snack or breakfast.
• Air fryer zucchini tots! Delicious little veggie bites are easy to make in the air fryer and are keto-friendly and gluten-free.
• Keto asparagus with sauce gribiche. An herb-packed, creamy egg salad dressing served with perfectly-roasted asparagus.
• Brussels sprouts hash, a flavorful skillet meal with tender, yolky eggs that fry on top of a veggie hash.

Keto Egg Bites Recipe with Smoked Salmon and Dill

Yield: 12

Prep Time: 10 minutes

Cook Time: 18 minutes

Additional Time: 5 minutes

Total Time: 33 minutes

These keto egg bites with smoked salmon and dill make an easy and flavorful breakfast! Wild smoked salmon, fresh dill and green onion are a winning combination.

Ingredients

• 8 eggs (pasture-raised, when possible)
• ¼ cup cream cheese, softened (or vegan cream cheese if dairy free)
• 3 green onions, chopped
• 1 tablespoon fresh dill, chopped
• ¼ cup heavy cream or full-fat coconut milk
• 1-2 tablespoons fresh lemon juice
• dash of salt and pepper
• 3-4 oz. smoked salmon, broken apart into small chunks
• 2-4 oz. crumbled feta or shredded cheese of choice (optional)

Instructions

1. Preheat the oven to 350°F. Grease a regular-sized muffin tin with coconut oil or avocado oil. (Muffin liners are an easier option but they can sometimes stick to the egg.)
2. In a medium bowl, whisk the eggs and cream cheese together with a mixer. It's okay if there are still some small clumps of cream cheese.
3. Add the chopped dill and green onion. Add the lemon juice, coconut milk (or heavy cream) and the salt and pepper. Stir to combine.
4. Pour the egg mixture into the muffin cups, filling each about ½ of the way full.
5. Evenly distribute the pieces of smoked salmon into each of the muffin cups. If using cheese, add 1-2 teaspoons of crumbled goat cheese, feta or your cheese of choice to the top of each muffin cup.
6. Bake for about 16-19 minutes or until the egg muffins have puffed up and look set (not jiggly). Remove from the oven and allow them to cool for 5 minutes before serving.

Notes

• To remove the egg muffins (without paper muffin cups), run a butter knife around the edges to loosen, then carefully lift the muffin out with a spoon.
• You can serve these low carb egg bites topped with a dollop of sour cream, sliced avocado or your favorite hot sauce.
• The recipe will make 10-12 homemade egg bites in a standard sized muffin tin. If you have a mini muffin tin, you can make a big batch of mini egg bites but bake them for only 10-13 minutes.
• If you do not have cream cheese, you can substitute the same amount of ricotta cheese.

• Store leftover egg bites in an airtight container for up to five days.

Nutrition Information:

Yield: 12Serving Size: 1
Amount Per Serving:Calories: 213Total Fat: 17gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 160mgSodium: 835mgCarbohydrates: 2gNet Carbohydrates: 2gFiber: 0gSugar: 1gProtein: 14g

This nutritional information is approximate and is provided for convenience as a courtesy.

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