We are glad to finally reveal an easy meal prep breakfast recipe. It’s sausage egg and cheese bites are the amazing low-carb and keto friendly breakfast option.


Sausage Egg and Cheese Bites Recipe by Maebells

Quick, low carb breakfast options can be a tricky thing to master. When you think of a grab and go breakfast it generally consists of muffins or pastries. Lighter options might include yogurt and fruit, but if you are watching your carbs even those can add up quickly.

These delicious sausage cheese balls are a great keto breakfast on the go! Even better, they are packed with protein and are super easy to prepare.

Plus, they are KETO and gluten free. They freeze and reheat really well so you can add them to your meal prep list!

Ingredients for Keto Sausage Balls

The ingredient list for these gluten-free sausage balls is short. Unlike many sausage ball recipes, We made these sausage balls without Bisquick! 

  • Breakfast sausage
  • Eggs
  • Cream cheese
  • Shredded cheese
  • Coconut flour

Do I have to use coconut flour?

You can sub the same amount of almond flour in this recipe if you wish. The coconut flour provides a lighter, fluffier texture and is lower in net carbs. However, if you can’t or don’t want to use the coconut flour subbing in almond flour will work.


How to Make Keto Sausage Balls

  1. Start by cooking your breakfast sausage. Once you cook your sausage, drain and set it aside.
  2. Add the cream cheese to the bowl and mix well.
  3. Allow the mixture to cool slightly (so it doesn’t cook the eggs when you stir). Then, add the eggs, coconut flour, baking powder and cheese.
  4. Chill the mixture to give the coconut flour time to absorb all of the moisture. DO NOT SKIP THIS STEP!
  5. After you allow the mixture to chill 10 minutes or so, stir again and if any moisture remains allow it to chill a little longer. If you skip this step the bites will flatten as they cook.
  6. Use a small cookie scoop and place onto a greased or silicone lined baking sheet and bake.
  7. Once cooked, store these in an airtight container in the fridge. 

How Many Carbs Are in Sausage Egg Cheese Balls? 

If you are actually following a Keto diet, here is the nitty gritty on the carbs. According to my recipe calculator, each bite has 1.2 grams of carbs and 0.5 grams of fiber.

Making each little bite just 0.70 net carb, so even if you pop five of these delicious bites you are only at 3.5 carbs. Check just below the recipe card for the nutrition breakdown.

Can I Freeze the Keto Sausage Balls?

Yes! After we bake and allow them to cool, we freeze the low carb sausage balls on a cookie sheet and then put them all in a large freezer bag. This way they don’t clump and freeze together and you can pull out as many as you like. To reheat, we microwave in 20-second increments until warm. 

Tips for Making Sausage, Egg, and Cheese Bites

  • If you cannot find a keto friendly sausage at your grocery store without sweetener you can always make your own. We really like the flavor and easy of this Whole 30 and Keto Breakfast Sausage recipe.
  • As we’ve mentioned already, this recipe is a great grab and go low carb breakfast option. Store the bites in the fridge for up to 5 days, or freeze for up to 3 months. They can be reheated from frozen in the oven or microwave. 
  • Note that you must use brick-style cream cheese for this recipe. Full-fat or light will work, but it must be brick-style. 

Other recipes you might like to try: Roasted Potato Kale Frittata, Grilled Honey Mustard Chicken, Buffalo Sauce Chicken Thighs


Sausage Egg Keto Breakfast Recipe

These delicious sausage egg is a great keto breakfast on the go! Even better, they are packed with protein and are super easy to prepare.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course, Main Dish
Servings 32 Bites
Calories 79 kcal


  • 1 pound breakfast sausage
  • 4 ounces cream cheese, softened
  • 3 eggs beaten
  • 1 cup shredded cheddar
  • cup coconut flour
  • ½ teaspoon baking powder


  • Preheat oven to 350 degrees F.
  • Cook your breakfast sausage, drain off any excess fat, and set it aside to cool slightly.
  • When the sausage has cooled, add it to a mixing bowl and combine with the cream cheese until there are no cream cheese clumps left. (It is important to make sure the sausage is not too hot before continuing as it will cook the egg when you add it in the next step).
  • Stir in cheese, eggs, coconut flour and baking powder.
  • When the mixture is well incorporated, allow it to chill for 5-10 minutes. Coconut flour continues to absorb moisture so if it seems to runny it won't be. Skipping this step and not chilling the dough will result in flat bites, not balls like you see in the photos.
  • Grease a baking sheet and using a small cooking scoop place the Sausage Egg and Cheese Bites on the tray,
  • Bake 18-20 minutes.


Nutrition Facts

Calories: 79total | Fat: 5.9g | cholesterol: 38.5mg | sodium: 126mg | carbohydrates: 1.2gnet | Carbohydrates: 0.7g | fiber: 0.5g | sugar: 0.4g | protein: 5g
Keyword 15 best breakfast food ideas, Breakfast Recipe, Cheese Bites, egg breakfast, keto breakfast, Sausage Egg Keto

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