Easy Keto Egg Bites

Keto Taco Egg Bites: Perfect for Meal Prep

Are you craving tacos but are sticking to a keto diet? These keto egg bites bring all the bold flavors of taco night into a low-carb, high-protein snack or breakfast you can enjoy anytime. Perfect for meal prep or a quick grab-and-go option, they’re easy to customize with your favorite taco fillings—ground beef, sausage, or veggies—and topped with melty cheese.

Not only are they simple to make, but they also store and reheat beautifully, making them ideal for busy mornings. These egg bites are packed with satisfying flavor and keto-friendly ingredients to keep you energized and on track with your goals.

See why I decided to eat a keto diet and how it’s changed my life in this beginners’ tips for the keto diet post.

Ingredients and Supplies to Make Keto Egg Bites

Ingredients

• Ground beef
• Taco seasoning (homemade taco seasoning recipe)
• Large eggs
• Mexican blend shredded cheese
• Topping Ideas
  • Sour Cream
  • Guacamole
  • Salsa
  • Olives
  • Cilantro

Supplies

• Air fryer or oven
• Muffin tin
• Large bowl
• Measuring cups and spoons

Recipe Substitutions and Additions

What I love about egg bites is that the possibilities are endless. There are so many variations you can try. Here are some fun ways to mix up taco egg bites:

• Add chorizo or spicy sausage instead of the ground beef.
• Increase the spice with jalapeños or chipotle powder.
• Add veggies such as bell peppers, onions, or zucchini.
• Add ¼ cup of cottage cheese, sour cream, or heavy whipping cream to the batter for a creamier texture.

How to Make Keto Egg Bites

Step 1: Cook the ground beef

Brown your ground beef on the stovetop or in the air fryer (it only takes 8 minutes in the air fryer!). Sprinkle with taco seasoning. Drain the excess grease.

It is fast and easy to make homemade taco seasoning. Try this recipe. You might have noticed that seasoning mixes from the store often have added fillers. It is nice to have control over the ingredients, and it has just the right amount of flavor.

PRO TIP: I love to cook meat once and use it for two meals. For meal prep, save half of your taco meat to make a Dorito Crunch Wrap Supreme tonight for dinner.

Step 2: Mix all the ingredients

It’s so easy to make homemade egg bites with what you already have in your refrigerator. Beat the eggs in a large bowl, then add the cheese and ground beef. Mix until well combined, and add any desired mix-ins.

Step 3: Fill the muffin cups and bake

You can make this recipe in either the oven or the air fryer. Depending on your appliance, you’ll want to choose which muffin liner to use. I have used both silicone muffin liners and muffin tins. Silicone muffin liners work in either the air fryer or the oven. It makes clean-up a breeze, and you don’t have to deal with batter sticking to the pans or disposable paper liners.

Oven Instructions:

I love making mini egg bites in this muffin tin in the oven. The recipe yields about 36 mini taco bites, so I can bake 48 mini muffins (or keto egg bites) at one time! If you don’t have a mini muffin pan, you can also make these in regular muffin pans.

Preheat the oven to 350°F (176°C) and lightly spray your muffin tin with oil. The eggs will expand when baking, so fill the liner about ¾ full of egg batter. Bake for 15-20 minutes until the eggs are cooked through and the tops are golden brown.

Air Fryer Instructions: 

Place 9-10 silicone muffin liners (or this air fryer muffin tin) in the air fryer basket. Lightly spray them with oil and add about a 1/4 cup of mixture to each. Cook at 330°F (165°C) for 10 minutes. Top with cheese, and cook for an additional 3 minutes.

Frequently Asked Questions

How do you store and reheat leftover egg bites

Homemade keto egg bites will last 3-5 days in an airtight container in the refrigerator. And they freeze great, too! This recipe is great to make in large batches to have ready to go in the freezer.

Reheat in the microwave for 30-45 seconds or until warm, making this breakfast or snack super quick for on-the-go! Thaw frozen egg bites in the microwave for 1-2 minutes. Then, reheat for 30-60 seconds.

But my favorite way to reheat is in the air fryer for more uniform heating and a slightly crispy outside. Air fry leftover egg bites at 350°F (176°C) for 3-5 minutes. Reheat egg bites from frozen in the air fryer at 350°F (176°C) for 8-10 minutes.

What are some of the health benefits of keto egg bites?

1. High protein: Eggs and ground beef are high in protein, keeping you feeling full and satisfied longer. Protein helps build and repair muscles and supports immune function.
2. Low in carbs: This recipe doesn’t use any flour or bread; perfect for low-carb and keto diets. Lower carbs can help maintain blood sugar levels and support weight loss goals.
3. Healthy fats: Eggs and cheese provide healthy fats essential for energy while on a keto diet. They also promote better brain function and hormone regulation.
4. Portion control: Because this recipe uses muffin cups, it is easier to be mindful of how much you’re eating—portion out how many you’d like to avoid overeating.

Final Thoughts

Keto taco egg bites are the perfect blend of flavor, convenience, and nutrition. They’re a great addition to your keto recipe collection, with endless customization options and the ability to store and reheat them quickly.

Enjoy them on busy mornings or as a savory midday snack. If you’re eating a low-carb diet but craving tacos, these egg bites pack all the taco flavor you love while keeping you on track with your low-carb goals. Give them a try and discover your new go-to keto favorite!

Want more keto and low-carb recipes? Check out some of our favorites!

• Keto Donuts in the Air Fryer
• Keto Chicken Recipe with Bacon and Ranch
• Acorn Squash Dinner
• Air Fryer Zucchini Boats Recipe
• Easy Bacon Jalapeno Poppers Recipe

Would you like to see more of our favorite air fryer recipes?
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Keto Taco Egg Bites Recipe

You don't have to be eating keto or low carb to enjoy these mini taco bites. My whole family loves them! Keto taco bites in 30 minutes or less and they freeze well too!

4.68 / 5 ( 34 Reviews )

Print Rate

Prep Time: 15 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 30 minutes minutes

Serves: 8

Adjust Servings: 8

US CustomaryMetric

Ingredients

• 1 pound ground beef
• 3 tablespoons taco seasoning
• 6 large eggs
• 6 ounces Mexican blend shredded cheese divided
• Garnish ideas: salsa, guacamole, olives, sour cream

Instructions

• Preheat oven to 350°F/175°C. Prepare a mini muffin pan with cooking spray, melted butter, or mini muffin liners.
• In a large skillet over medium heat, cook the ground beef until almost cooked through. Stir in the taco seasoning and finish cooking. Remove from heat and let cool.
• In a large bowl, whisk the eggs, then whisk in the taco meat and 4 ounces (about 1 full cup) of the cheese. Fill the mini muffin cups about 3/4 full and sprinkle the remaining shredded cheese over the tops.
• Bake for 15-20 minutes, until puffed and firm to the touch. Let cool in pan for about 10 minutes. Serve with your favorite taco toppings, like salsa, guacamole, olives, and/or sour cream.

Air Fryer Instructions

• Cook ground beef in the air fryer: Crumble and spread apart beef in the air fryer basket. Cook at 380°F/190°C for 4 minutes. Stir the beef with a silicone spatula. Add taco seasoning. Cook at 350°F/175°C for 3 minutes.
• Whisk eggs and add cheese. Add ground beef.
• Place 9-10 silicone muffin liners in the air fryer basket. Add 1/4 cup of mixture to liners.
• Cook at 330°F/165°C for 10 minutes. Top with cheese. Cook for an additional 3 minutes.
• Let rest and enjoy.

Recipe Notes

Yields about 36 mini muffins.

Nutrition

Calories: 269kcal | Carbohydrates: 1g | Protein: 19g | Fat: 21g | Sodium: 308mg | Fiber: 1g | Sugar: 1g