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Keto Meal Prep Breakfast Bombs

These Keto Meal Prep Breakfast Bombs are perfect for busy mornings. Full of savory flavor, I definitely recommend finishing them with a sugar free syrup!

three stacked keto breakfast bombs on a white plate with syrup being poured over them

Mornings can be tough. And for us, they’re about to get even busier. Our son is getting ready to start Kindergarten in the Fall, and when you’re not necessarily a morning person that means we need to figure out some easy breakfasts.

Today we found a winner!

Keto Meal Prep Breakfast Bombs

two stacked breakfast bombs with the top one sliced open to show the inside

Ideally, you’d make these at the beginning of the week (probably Sunday) freeze them, and heat them up for a really quick and easy keto breakfast. They have all of the elements of a complete classic breakfast, and baking them in a muffin tin makes cooking, portion control and storage a breeze.

What ingredients will I need?

The ingredients are simple! There’s kind of a lot of them, but you more than likely have everything you need already in your refrigerator or pantry. Like I said, these are a savory flavor and fat bomb made of everyone’s favorite breakfast foods. You’ll need:

  • Almond Flour
  • Butter
  • Baking Soda
  • Baking Powder
  • Apple Cider Vinegar
  • Sour Cream
  • Eggs
  • Bacon
  • Breakfast Sausage
  • Yes, both Bacon and Sausage – Who can choose!?
  • Shredded Cheddar Cheese
  • Sugar-Free Syrup (Optional, but recommended)

Keto Breakfast Bombs Nutrition

four keto breakfast bombs in the muffin tin after cooking, resting on a white towel

Here’s the nutritional information based on the brands I used. This is for one breakfast bomb, and you can use this to decide how many you’ll eat. Remember, everyone’s caloric and macronutrient needs are different, so just do what’s right for you.

Calories: 286.7 Calories
Total Carbs: 4.7g
Fiber: 2g
Net Carbs: 2.7g
Protein: 11.9g
Fat: 24.6g

And here’s a breakdown of the nutrition on each ingredients:

What about the syrup?

two breakfast bombs on a white plate, one leaning on the other

I highly recommend enjoying these with sugar-free syrup! The sweetness of the syrup combined with the saltiness of the bacon really takes the recipe to the next level!

I’m a syrup lover, and thankfully, there are some really good keto-friendly options out there. If you’re fine with using the sugar free syrups you’d find in any grocery store, that’s cool. It just usually has some ingredients that others choose to avoid.

My recommendations would be ChocZero Maple Syrup and Lankato Maple Syrup. These are delicious and clean options that are perfect to complement any breakfast.

Yield: 12 Breakfast Bombs

Keto Meal Prep Breakfast Bombs

three stacked keto breakfast bombs on a white plate with syrup being poured over them

These Keto Meal Prep Breakfast Bombs are perfect for busy mornings. Full of savory flavor, I definitely recommend finishing them with a sugar free syrup!

Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes

Ingredients

  • 2 Cups Blanched Finely Ground Almond Flour
  • 2 Teaspoons Baking Powder
  • 1/4 Teaspoon Baking Soda
  • 4 Tablespoons Cold Butter, Cubed
  • 1/3 Cup Sour Cream
  • 1 Large Egg
  • 1/2 Teaspoon Apple Cider Vinegar
  • Pinch of Salt
  • 6 Ounces of Cooked Breakfast Sausage, crumbled
  • 6 Large Eggs, Scrambled
  • 4 Slices Cooked Bacon, Crumbled
  • 1/2 Cup Shredded Cheddar Cheese
  • Sugar-Free Syrup (Optional)

Instructions

  1. Preheat the oven to 350 degrees.
  2. Place the almond flour, baking powder and baking soda in a food processor and pulse a few times to combine.
  3. Add in the butter and process on low for 20 seconds or until large crumbles form.
  4. Continue processing on low and add in the sour cream, egg and apple cider vinegar. Sprinkle in a bit of salt, to taste.
  5. Turn off the food processor and let the mixture sit for 5 minutes.
  6. In a large bowl, toss the sausage, eggs, bacon and cheese. Scoop the biscuit mixture into the large bowl and gently toss to combine with the other ingredients. Using your hands might be helpful.
  7. Spray a muffin tin with non-stick spray then scoop about 1/4 cup of the mixture into each section.
  8. Bake for 12-15 minutes or until golden brown around the edges. Let cool for at least 15 minutes before serving.
  9. Store in an airtight container in the fridge for up to 4 days for best taste. To reheat, microwave for 20-30 seconds.

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Nutrition Information:

Yield:

12 Servings

Serving Size:

1 Breakfast Bomb

Amount Per Serving: Calories: 287Total Fat: 24.6gCarbohydrates: 4.7g Total Carbs 2.7g NET CarbsgFiber: 2gProtein: 11.9g

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Lynn

Monday 1st of February 2021

Derrr. I am just making these for the second time& paid more attention to the recipe ! This time I will add the 6 scrambled eggs! I thought that the 6 eggs was a typo especially as mine turned out as perfect muffins with only one egg! FYI the ones without scrambled eggs are still tasting great fresh from my freezer 😜

Lynn

Friday 22nd of January 2021

Thankyou so much for this wonderful recipe! I confess I was dubious, I used ordinary almond flour, Greek yoghurt instead of sour cream, they look odd but taste delish! Definitely a keeper.

Thumbalisa

Thursday 20th of August 2020

These were shockingly good! I made them for a 4 day camping breakfast. They lasted great in the cooler the whole time, just took them out 20 minutes before I wanted to eat so they wouldn't be cold.

I'm thinking of trying some other versions... Maybe one with turkey chorizo and Jack cheese....

Amy

Friday 7th of August 2020

I tried these tonight. I forgot to make the scrambled eggs, very tasty anyway and will definitely make again. Mine were super crumbly. Is that normal? Or could it be the missing scrambled egg?

Diane VanDyke

Friday 7th of August 2020

My bombs crumbled. What did I do wrong?..

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