There’s something incredibly satisfying about a breakfast that’s not only quick and easy but also packed with protein and flavor. These Keto Sausage and Cheese Egg Muffins check all the boxes! They’re fluffy, cheesy, and filled with savory goodness, making them the perfect make-ahead breakfast for busy mornings. Plus, they’re completely low-carb and high-protein, making them ideal for anyone following a keto or low-carb diet.
Egg muffins are a game-changer if you need a grab-and-go meal that’s both healthy and delicious. You can whip up a batch in under 30 minutes, store them in the fridge or freezer, and reheat them in seconds. The best part? They’re completely customizable—switch up the protein, add different cheeses, or toss in some veggies for extra nutrients. Whether you’re looking for a quick weekday breakfast, an easy meal prep idea, or even a snack between meals, these keto egg muffins will become a staple in your kitchen.
Why You’ll Love This Keto Sausage Egg Muffins Recipe
- Quick & Easy – Takes just 30 minutes from start to finish.
- Perfect for Meal Prep – Make a batch and store them for easy breakfasts.
- Low-Carb & Keto-Friendly – High in protein and healthy fats, with only 2-3g carbs per muffin.
- Customizable – Swap out ingredients to create different flavors each time.
- Kid-Friendly & Portable – A great option for kids and adults alike!
How Long Does It Take?
- Prep Time: 10 minutes
- Cook Time: 18-20 minutes
- Total Time: 30 minutes
- Servings: 12 muffins
What You’ll Need for Keto Sausage Egg Muffins – Simple Ingredients
These egg muffins use just a few basic ingredients, most of which you probably already have in your kitchen.
For the Egg Muffins:
- Eggs – 6 large (The base of the muffins, providing protein and structure.)
- Cooked sausage – 1 cup, crumbled (You can use pork, turkey, or plant-based sausage.)
- Shredded cheese – 1 cup (Cheddar or mozzarella work best, but feel free to mix it up.)
- Bell pepper – ½ cup, diced (Optional, but adds sweetness and crunch.)
- Green onions – ¼ cup, chopped (For a mild onion flavor and freshness.)
- Heavy cream – ¼ cup (Adds richness and a fluffier texture.)
- Garlic powder – ½ teaspoon (Enhances the flavor.)
- Onion powder – ½ teaspoon (For a subtle onion kick.)
- Salt & pepper – to taste (Essential seasonings to balance flavors.)
- Fresh parsley or cilantro – optional for garnish (Adds a touch of freshness.)
Step-by-Step Instructions – How to Make Keto Sausage and Cheese Egg Muffins
1. Preheat the Oven
Start by preheating your oven to 350°F (175°C). This ensures that the egg muffins cook evenly and come out perfectly fluffy. Grease a 12-cup muffin tin with cooking spray or butter to prevent sticking. Alternatively, you can use silicone muffin liners, which make cleanup even easier.
2. Prepare the Egg Mixture
In a large mixing bowl, crack 6 large eggs and whisk them until the yolks and whites are fully combined. Add ¼ cup of heavy cream and whisk again until the mixture is smooth and slightly frothy. The cream helps make the muffins softer and creamier.
3. Add the Fillings
Now, stir in the cooked sausage, shredded cheese, diced bell pepper, chopped green onions, garlic powder, onion powder, salt, and pepper. Mix everything together until the ingredients are evenly distributed. This is where you can get creative—feel free to add extra veggies or swap out the cheese for different flavors.
4. Fill the Muffin Cups
Pour the egg mixture into the greased muffin cups, filling each about ¾ full. The muffins will puff up as they bake, so leave a little room at the top to prevent overflow. If you’re using silicone muffin liners, place them on a baking sheet before filling to keep everything stable.
5. Bake the Muffins
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and lightly golden on top. To check for doneness, insert a toothpick into the center of one muffin—if it comes out clean, they’re ready.
6. Let Cool & Serve
Once done, remove the muffins from the oven and let them cool in the pan for about 5 minutes before transferring them to a wire rack. This allows them to firm up and makes them easier to remove. Garnish with fresh parsley or cilantro if desired, and enjoy!
How to Serve Keto Sausage Egg Muffins
There are many ways to enjoy these muffins. Here are a few ideas:
- On Their Own: Grab one (or two) straight from the fridge for a quick and satisfying breakfast.
- With a Side: Pair with sliced avocado, a fresh salad, or sautéed greens for a balanced meal.
- Dipped in Sauce: Try dipping them in sugar-free ketchup, hot sauce, or a spicy mayo dip.
- With Extra Toppings: Sprinkle more shredded cheese or crumbled feta on top before serving.
Storage & Reheating Tips
These egg muffins store beautifully and are great for meal prep!
- In the Fridge: Store in an airtight container for up to 4 days.
- In the Freezer: Wrap each muffin individually in plastic wrap and store them in a ziplock bag for up to 3 months.
- To Reheat:
- Microwave: Heat for 30 seconds until warm.
- Oven: Reheat at 300°F (150°C) for 5-7 minutes for the best texture.
Tips & Variations
- Make It Dairy-Free: Skip the cheese and use nutritional yeast for a cheesy flavor.
- Try Different Meats: Swap sausage for bacon, ham, or shredded chicken.
- Add More Veggies: Mix in spinach, mushrooms, or zucchini for extra nutrients.
- Want a Spicy Kick? Add chopped jalapeños or red pepper flakes.
- Extra Crispy Tops: Broil the muffins for 1-2 minutes at the end for a golden, crispy finish.
Common Questions About Egg Muffins
Can I make these without heavy cream?
Yes! You can simply leave it out or replace it with unsweetened almond milk.
Can I double the recipe?
Absolutely! Just double all the ingredients and use two muffin tins.
Do these muffins taste eggy?
Since they’re mainly made of eggs, they do have an eggy taste. However, the cheese, sausage, and seasonings help balance it out.
Can I use egg whites instead of whole eggs?
Yes! Use 10 egg whites instead of 6 whole eggs for a lower-fat version.
Final Thoughts – The Perfect Keto Breakfast
These Keto Sausage and Cheese Egg Muffins are fluffy, flavorful, and packed with protein, making them the perfect meal prep breakfast for anyone following a low-carb lifestyle. They’re super easy to make, completely customizable, and great for busy mornings when you need something quick and nutritious.
What makes these egg muffins truly special is how well they fit into any meal plan. Whether you’re on a keto diet, looking for low-carb breakfast ideas, or just want something that’s easy to prepare and delicious, these muffins have got you covered. They work great for meal prepping since you can make a batch ahead of time and store them in the fridge or freezer, ready to reheat whenever you need a quick bite. Plus, with endless flavor variations, you can switch things up every week to keep breakfast exciting!
If you’re someone who struggles to find time for breakfast, these muffins will be a lifesaver. They’re portable, mess-free, and can be enjoyed hot or cold, making them the ultimate on-the-go breakfast. Just grab one in the morning, pair it with a cup of coffee or tea, and you’re set for the day!
Even better, these muffins aren’t just for breakfast. They work well as a protein-packed snack, a light lunch, or even a side dish for dinner. Pair them with a fresh salad, roasted veggies, or a bowl of soup for a more complete meal.
So why not give them a try? Whip up a batch today, experiment with different ingredients, and find your favorite combination. And if you make these, I’d love to see your creations! Snap a photo, share it on social media, and tag me—I love seeing how you put your own twist on this easy and delicious recipe. Happy cooking! 😊
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Keto Sausage and Cheese Egg Muffins – A Delicious Low-Carb Breakfast
- Total Time: 30 minutes
- Yield: 12 muffins 12 muffins 1x
- Diet: Vegetarian
Description
These Keto Sausage and Cheese Egg Muffins are a quick, protein-packed, low-carb breakfast perfect for meal prep. Ready in 30 minutes and freezer-friendly!
Ingredients
- 6 large eggs
- 1 cup cooked sausage, crumbled
- 1 cup shredded cheese (cheddar or mozzarella)
- ½ cup bell pepper, diced (optional)
- ¼ cup green onions, chopped
- ¼ cup heavy cream (optional)
- ½ tsp garlic powder
- ½ tsp onion powder
- Salt & pepper to taste
- Fresh parsley or cilantro (optional for garnish)
Instructions
- Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin.
- In a large bowl, whisk together eggs and heavy cream.
- Stir in cooked sausage, shredded cheese, bell peppers, green onions, and seasonings.
- Pour the mixture into muffin cups, filling each ¾ full.
- Bake for 18-20 minutes, or until the muffins are set and golden on top.
- Let cool for a few minutes before removing from the pan. Serve warm or store for later!
Notes
- Make them dairy-free by skipping cheese or using a plant-based alternative.
- Swap sausage for bacon, ham, or turkey for variety.
- Add veggies like spinach, mushrooms, or zucchini for extra nutrition.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: BreakfastBreakfast
- Method: Baking
- Cuisine: American