Keto Sous Vide Egg Bites

By Ashley Jean March 13, 2023 34 mins read 147 Views

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If you are anything like me, you could win a gold medal for on the go eating. Between bringing kids to school early in the morning, afternoon sports, and evening meetings we all seem to be pressed for time. It makes eating healthy quite a difficult task. Fortunately there are a few recipes I keep in my back pocket that help take the guesswork out of at least one meal of the day: breakfast! This is one of those recipes which also happen to be gluten free, keto friendly, budget friendly, and oh so easy to make.

These days everyone is familiar with the famous Starbucks egg bites. They are cute, portable, and great for on the go eating. Recently though, I did take a glance at the nutrition facts and realized that although they are gluten free, they contain a lot of questionable ingredients. Maltodextrin, canola oil, and “bioengineered food ingredients”. No thank you!!! Once this came to light I set out to create a very simple low carb sous vide recipe that would rival the famous brands egg bites and I was completely successful. These egg bites have a wonderful fluffy texture and are loaded with all of your favorite breakfast flavors like bacon and cheese! The best part? You can make them ahead of time and take them with you on the go anytime, anywhere.

Keto Sous Vide Egg Bites Ingredients

Eggs – large, whole eggs
Bacon – thick cut, applewood smoked
Cheese – shredded cheddar cheese
Heavy Cream – makes egg bites rich and fluffy
Ricotta Cheese – whole milk ricotta creates more texture and density

How to Make Keto Sous Vide Egg Bites

Prepare Batter

Add eggs, heavy cream, ricotta cheese, salt, and pepper to a large bowl or blender. Beat on high until light and fluffy.

Fill Mold

Add bacon, cheese, and egg mixture to each of the vessels in the mold.

Steam

Using the steam function on your Instant Pot, cook for 6 minutes. Release pressure manually to serve.

Storing, Freezing, and Reheating

These low carb sous vide egg bites refrigerate and freeze beautifully. Store them in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 30 days. To reheat, let thaw frozen sous vide egg bits in the fridge overnight. To reheat, microwave on high for 20-30 seconds. You can also reheat them in your Instant Pot using the steam function for 1-2 minutes.

Keto Sous Vide Egg Bites FAQs

Can I add different vegetables and meats to these sous vide egg bites?

Yes! Feel free to use sausage and any other vegetables you have on hand. This is a great base recipe and can easily be adjusted to suit your preferences.

Can these sous vide egg bites be prepared ahead of time?

Absolutely! These are a great option for meal preparation at the beginning of the week. The egg bites travel well, are portable, and can be eaten on the go.

Do I need to use the silicon mold to cook these sous vide egg bites?

Any small silicon mold will work. You can also use plain silicone cupcake holders if you have those on hand.

keto sous vide

Keto Sous Vide

The ultimate in healthy, portable food! These sous vide egg bites can be made in under 10 minutes and you will love how light and airy they are.

Author: Corina Nielsen
Prep Time: 10 minutes
Cook Time: 7 minutes
Total Time: 17 minutes
Yield: 7 egg bites

Ingredients

5 eggs
3 slices of bacon (cooked)
1/4 cup ricotta cheese
2 tablespoons heavy cream
2 ounces shredded cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper

Instructions

Add eggs, ricotta cheese, heavy cream, salt, and pepper in a high speed blender or large bowl. MIx on high for 20-30 seconds until fluffy.
Add crumbled bacon and 1-2 tablespoons of cheddar cheese to the bottom of your silicone mold. Divide and portion egg mixture evenly into the mold.
Place the trivet into the bottom of the Instant Pot and carefully place the filled mold on top. Replace lid and close valve.
Press STEAM +6 minutes. When the timer goes off, release pressure manually.
Serve egg bites with avocado, salsa, and fresh herbs if desired.

Nutrition

Serving Size: 1 egg bite
Calories: 117
Fat: 9g
Carbohydrates: 1g
Fiber: 0g
Protein: 8g

Keywords: keto sous vide

By: Corina Nielsen-Thomas, CN
Title: Keto Sous Vide Egg Bites
Sourced From: perfectketo.com/keto-sous-vide-egg-bites/
Published Date: Sat, 11 Jun 2022 13:00:12 +0000

Frequently Asked Questions

Is keto the right choice for you?

It is essential to do your research and ask the hard questions so you can determine what is right for you. That is why the age-old keto diet has been around for so long and remains popular today - it is believed to offer health benefits far beyond just weight loss.

Ask yourself, What are my health objectives? Do I want to lose weight, improve mental clarity or balance my gut microbiome? If done with care, keto can be a great place for a start.

Keto works on controlling the number of carbohydrates consumed, working best with an average of 20 grams per day. This forces our bodies into a biochemical process known as nutritional Ketosis. Our bodies use fat as an energy source, instead of sugar and glucose. It may be difficult initially to adhere to this strict carb limit, but you will eventually get used to it.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

Keto can be sustainable if balanced with optimal nutrient intake, so make sure any food choices adhere to real whole foods in their most natural form for maximum benefit - don't overestimate portion sizes either! When done properly, keto can be very beneficial to your individual needs. So take some time to find out more and get started before taking big steps backwards or forwards.

Are I really going to need a Keto Food List or not?

How do you determine if you require a keto food plan? Your keto journey should include a food list. To reap the full benefits of ketogenic eating, it is important to eat high-fat and low-carb foods. It can be difficult to find the right fuel to reach your goals with so many options.

But knowing which foods are allowed on this diet can help make meal planning more efficient and ensure you get enough variety each day. A keto food checklist simplifies the process by giving information about what you should consume and some suggestions on how to prepare them. It is also a quick reference guide that you can use to get to the grocery or restaurant.

A well-balanced nutrition approach can also help you lose weight while maintaining your overall health. For the metabolic state of ketosis to occur, this should include 12-15% protein, 15%-30% fat and no more that 5% net carbs. The main goal of the meal is to provide optimal nutrition while providing minimal carbs.

The reliable keto food list can help you move towards cleaner eating habits to improve your health and live a more fulfilling life. You are one step closer towards achieving your lifestyle goals by taking advantage of this resource.

Can you eat Rice on Keto?

Hesitating? People are often unsure whether or not to include rice in a ketogenic diet. The answer is yes and no. It depends on the rice that you choose. But it can easily be incorporated into your macros, which could lead to a change in the balance of your carefully curated diet.

Rice is a grain-based carbohydrate that packs rather large amounts of energy per serving. This means that most types of white and brown or wild rice should not be consumed in large amounts when you're counting calories or limiting carbs. On the other hand, certain varieties, such as cauliflower and broccoli rice, are low in carbohydrates while still providing essential nutrients like vitamin C, fibre, and even protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. That said, even with this readily available substitution, there are other helpful tips to know before incorporating it into your meals: use a small amount carefully portioned out (or pre-measured) and put aside for your meal; check the packaging for any added ingredients (such as salt) as these might affect net carbs; bake instead of fry for further calorie reduction; add flavorful toppings with healthy fats such as avocado, and finally ensure enough hydration throughout the day to reduce potential bloating from any additional starches you receive from your meal containing rice.

A healthy grain such as cauliflower rice or low-carb alternative like cauliflower rice may help to boost essential vitamins and minerals. It can also provide a pleasant texture that will support a successful ketogenic diet. So if you're wondering if you should eat rice on keto? Consider the nutritional value of each variety, as well as how much you include with your meals.

Is the keto first week the hardest?

The first week of a ketogenic diet can be difficult. It is a lifestyle change that requires major lifestyle changes. The idea that you're saying goodbye to your favourite high-carb foods can be intimidating.

But don't fear! This will be one of the most rewarding weeks in your life if you have the right information. You can survive and thrive on the ketogenic diet if you put in the effort.

Take it slow. Transitioning to a new diet takes time. As you adjust to this low-carb lifestyle, you might feel groggy. Don't worry! Consuming healthy fats as well as low-sugar foods will help replenish your energy and keep portions in check.

It's also important to recognize that it won't be difficult forever; once your body adjusts, cravings for high-sugar carbs should ease, hunger will subside naturally, and your metabolism will stay energized throughout the day.

You can make it seem easier by emphasizing mental fortitude before you dive into ketosis.

How long does it take to start losing weight on lazy keto?

It can be challenging to calculate how long it takes to lose weight on the lazy keto plan. There are many factors which influence the success of the diet. It won't be the exact same for everyone. It is dependent on each person's goals, lifestyle, and ability to adhere to this type of diet.

Studies suggest that after about two weeks, you might see a consistent decrease in body weight. But, there are factors like body composition and caloric intake that can make it difficult to achieve your fat loss goals. Therefore, it is important to be consistent and monitor your progress for a long time.

You don't have to exercise every day. Most people who follow this program will see some weight loss within the first month. If you exercise regularly and eat healthy, you may see noticeable results in seven days.

You must be consistent when making any lifestyle changes such as changing your diet or getting into an exercise routine. This will ensure that you reach your goals sooner. It takes dedication, knowledge, hard work and perseverance to see results with programs such as lazy keto.

What happens if you go over 20 carbs on keto?

What happens to keto if you eat more than 20 carbs? It's a crucial thought that needs to be finely weighed, as consuming too many carbohydrates can stall weight loss or even cause weight gain.

Understanding the interplay between carbs and your body is crucial to understanding how you use them.

When following a low-carbohydrate diet like the ketogenic, it is important to not eat too many processed carbs. The rule of thumb is to limit your body's energy needs. This means limiting your total carbohydrate intake to less than 20g per person. It is crucial to be aware of this number when trying to maintain ketosis. Exceeding it can cause an imbalance in your body, which can lead to slow progress.

It pays to be within the guidelines of a ketogenic Diet for optimal health. This helps you understand how your body works to produce energy, which is crucial for people looking for sustainable weight loss.

Statistics

Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

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How To

How to tell if the ketogenic diet is working for you

Understanding the power of your diet starts with exploring potential benefits. A healthy diet will help you achieve better mental and physical health.

One possible solution is the ketogenic diet. But how can you tell if it's working or not? This eating plan is something you should consider if it has any negative effects on your health or lifestyle.

You can track your responses to this diet plan and see how they impact you. Consider how much energy you feel throughout the day. Do you feel fuller longer after meals? Has your digestion improved? Is your quality of sleep better? Do some activities cause more discomfort than others?

These are all important factors to consider. You should consider what outstanding issues you need to address and keep track of those points. See if improvements can be made over time, according to your needs. In addition, monitor any metabolic changes within the body, such as cholesterol and blood sugar levels; these can indicate whether or not the ketogenic plan is helping you reach your desired objectives.

Last, make sure to check your body composition. Are there any visible changes in fat and/or muscle gain. If your progress is slow at first but steadily increases over time then the ketogenic lifestyle may be beneficial in many ways.