Are Dunkin’s Omelet Bites Keto? Everything You Need To Know

One of the hardest things about following a keto diet is keeping up with the latest food trends and newly released foods. Take Dunkin for example. Dunkin recently released their new omelet bites.

While this new addition to the Dunkin menu has been very well received, it has left people that follow a keto diet wondering whether or not they can eat them.

You find yourself reading this post, so we presume you find yourself asking that question too.

If so, you’re in the right place. In today’s post, we’re going to tell you everything you need to know about Dunkin’s omelet bites.

We’ll answer the question: Dunkin’s omelet bites keto, take a closer look at the ingredients list, look at the nutritional facts, and tell you anything else you need to know.

Without further ado, let’s take a look at Dunkin’s omelet bites!

What Are Dunkin’s Omelet Bites?

Before we go any further, you need to know what Dunkin’s omelet bites are before you can start to understand whether or not they are keto-friendly. Dunkin’s omelet bites are a popular new food item added to Dunkin’s menu.

This popular Dunkin menu item is delicious donut-shaped baked eggs with cheddar cheese and bacon. They are very similar to Starbucks’ egg bites. If you go into a Dunkin’s restaurant, you can choose from two different types of omelet bites.

You can choose between the classic egg and bacon omelet bites or the vegetarian omelet bites which contain no bacon. With every order, you receive two omelet bites.

In terms of flavor, Dunkin’s classic omelet bites have a creamy, cheesy, and meaty flavor that goes down a treat. Omelet bites are a popular breakfast snack item. 

Are Dunkin’s Omelet Bites Keto-Friendly?

So, are Dunkin’s omelet bites keto-friendly? Drum roll, please, yes, Dunkin’s omelet bites are keto-friendly. You’ll be very pleased to hear that Dunkin’s omelet bites are suitable for anyone that follows a ketogenic or low-carb diet.

This is because they only contain a small number of carbohydrates. To be precise, both the classic egg and bacon omelet bites and the vegetarian omelet bites only contain 7 grams of carbohydrates.

This actually makes omelet bites a solid breakfast choice. The fact the omelet bites come on their own as opposed to coming as part of a sandwich massively reduces the number of carbohydrates. 

As a result, we would recommend choosing omelet bites over an egg and bacon breakfast sandwich. 

Are Omelet Bites Gluten-Free?

It’s also worth noting that Dunkin’s omelet bites are in fact gluten-free as well. Both the classic egg and bacon omelet bites and the veggie omelet bites are wheat and gluten-free.

Therefore, anyone that follows a gluten-free or wheat-free diet can enjoy Dunkin’s omelet bites with no worries. Of course, this also means that celiacs can eat omelet bites too.

Are Omelet Bites Dairy-Free?

Unfortunately, Dunkin’s omelet bites aren’t dairy-free. This goes for the vegetarian omelet bites and the classic omelet bites. 

The reason for this is pretty simple. Both varieties of Dunkin’s omelet bites include cheese in their recipes. Of course, the classic egg and bacon omelet bites also contain bacon.

Sadly, Dunkin doesn’t currently offer the option to order omelet bites without dairy. 

As a result of these ingredients, omelet bites aren’t vegan-friendly either.

How Many Calories Are In Omelet Bites?

As far as calories are concerned, Dunkin’s omelet bites are relatively low in calories. The bacon, egg, and cheddar omelet bites contain 280 calories per serving, with one serving being two omelet bites.

On the other hand, the vegetarian omelet bites at Dunkin’s only contain 180 calories per serving. 

Dunkin’s Omelet Bites – Complete Nutritional Facts

Before we move on to take a closer look at the ingredients used to make Dunkin’s omelet bites, we’d first like to provide you with complete nutritional information about both varieties of Dunkin’s omelet bites.

To do that, we’ve listed all the nutritional facts you need to know about each type of omelet bite below!

Dunkin’s Bacon & Cheddar Omelet Bites

• Calories – 280
• Fat – 19 grams
• Carbohydrates – 7 grams
• Protein – 17 grams
• Fiber – 0 grams
• Added sugar – 0 grams

Dunkin’s Egg White & Veggie Omelet Bites

• Calories – 180
• Fat – 11 grams
• Carbohydrates – 7 grams
• Protein – 13 grams
• Fiber – 0 grams
• Added sugar – 0 grams

What Ingredients Are Used To Make A Dunkin Omelet Bite?

If you’re anything like us, you won’t just count calories when ordering from a fast-food chain. You’ll also take a closer look at the ingredients each food item contains. This is the best way to nourish your body and to understand what is going in. 

If you’re interested in what exactly goes into making a Dunkin omelet bite, the next part of this post is perfect for you.

Below, we’ve listed all the ingredients used to make Dunkin’s omelet bites. We’ve split the ingredients list into two.

One list shows you what goes into making the cheese and bacon omelet bites, while the other shows you the ingredients used to make vegetarian omelet bites.

Bacon & Cheddar Cheese Dunkin Omelet Bites

• Cottage cheese
• Free range eggs
• White Cheddar cheese
• Bacon pieces
• Cheddar cheese
• Unsalted butter
• Rice starch
• Potato starch
• Corn starch
• Salt
• Distilled white vinegar
• Hot sauce

It’s also good to know that this variety of omelet bites doesn’t contain nitrates, nitrites, soy, peanuts, or MSG.

Egg White & Veggie Dunkin Omelet Bites 

• Free range eggs
• Provolone cheese
• Mozzarella cheese
• Parmesan cheese
• Cottage cheese
• Potato starch
• Unsalted butter
• Tomato
• Spinach
• Corn Starch
• Canola oil
• Hot sauce
• Salt
• Rice starch

Egg white & veggie Dunkin omelet bites don’t contain any soy, peanut, or MSG.

Can You Make Your Own Dunkin Omelet Bites?

You don’t have to head out to your local Dunkin’ to enjoy the great flavor of Dunkin’s omelet bites. Instead, you can make your own Dunkin omelet bites at home.

Of course, buying omelet bites from Dunkin is easier but making them yourself is great fun. Besides, by making the omelet bites yourself, you can make any necessary variations you need to make for your diet.

You can also leave out any ingredients you don’t like. For example, if there’s a certain type of cheese you don’t like, you can leave it out or replace it with more of the cheese you do like.

In the next part of this post, we’re going to show you exactly how to make your own Dunkin omelet bites at home.

How To Make Your Own Dunkin Omelet Bites

Making Dunkin omelet bites at home is a lot easier than you might think. You can make 6 servings of omelet bites at home in just 20 minutes, using 6 basic pantry ingredients. What makes things even better is that a homemade omelet bite recipe can be healthier.

For example, our Dunkin’s omelet bites recipe only contains 94 calories, while the equivalent at Dunkin’s contains 280 calories. Despite the lower number of calories, our copycat recipe tastes almost identical.

The below guide shows you everything you need to make Dunkin omelet bites at home and the steps you have to take to make them.

Ingredients You Need To Make Dunkin Omelet Bites At Home

Below, you’ll find a list of all the ingredients you need to make a batch of homemade Dunkin omelet bites.

• Eggs – 4
• Cottage cheese – 4 tablespoons
• Shredded Monterey Jack cheese – ¼ cup
• Salt – ¼ tsp
• Shredded cheddar cheese – ¼ cup
• Bacon bits – 1 tbsp

Instructions

Follow the 6 directions below to make Dunkin omelet bites in just 20 minutes using the ingredients above.

1. Preheat your oven to 350°F.
2. Using a blender, blend the eggs, Monterey Jack cheese, cottage cheese, and salt. Blend the ingredients until you’re left with a puree that has a uniform texture. You can then add the bacon bits and cheddar and pulse the mixture a few times.
3. Using a non-stick spray, spray your donut or muffin pans.
4. You can now pour the mixture into the pans. If you decide to use a donut tin, fill the rings until they are full.
5. Once poured, place your tray or pan in the oven to bake. The omelet bite mixture can be left to bake for approximately 10 or 12 minutes.
6. After 10 to 12 minutes, you can remove the pan from your oven and remove the omelet bites. These omelet bites taste best when eaten fresh and hot.

Final Thoughts

Dunkin’s omelet bites are keto-friendly. They contain just 7 grams of carbohydrates and are made using relatively healthy ingredients. In this post, we’ve told you everything you need to know about Dunkin’s omelet bites.

We’ve looked at how they are made, what they contain, and all the nutritional information you need to know.

We’ve even shown you how to make a batch of Dunkin’s omelet bites at home in less than 20 minutes. Now you know Dunkin’s omelet bites are suitable for a ketogenic diet, why don’t you give them a try?

Frequently Asked Questions