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Keto Sausage, Egg, and Cheese Breakfast Muffins

These low-carb, keto-friendly egg muffin cups are packed with savory breakfast sausage and sharp cheddar cheese. Perfect for meal prep, they can be made ahead and frozen for a quick grab-and-go breakfast on busy family mornings.

Keto Sausage, Egg, and Cheese Breakfast Muffins
Prep 15 min Cook 20 min Total 40 min Level Easy
Serves 6

Ingredients

Main

  • 1 pound Ground breakfast sausage — Ensure it is sugar-free for keto
  • 10 whole Large eggs — Room temperature preferred
  • 0.25 cup Heavy whipping cream — Adds fluffiness; can substitute with almond milk for lower calories
  • 1.5 cups Sharp cheddar cheese — Freshly grated
  • 0.25 cup Green onions (optional) — Chopped
  • 0.5 teaspoon Garlic powder
  • 0.5 teaspoon Salt
  • 0.25 teaspoon Black pepper

Instructions

  1. Preheat your oven to 375°F (190°C). Prepare a 12-cup muffin tin by lining it with silicone liners or spraying generously with non-stick cooking spray.

    ~5 min
    Silicone liners are highly recommended for egg muffins, as eggs naturally stick to metal pans even when well-greased.

  2. In a large skillet over medium-high heat, cook the breakfast sausage, breaking it apart with a spatula until browned and cooked through. Drain any excess grease and set aside to cool slightly.

    ~8 min
    You can add diced bell peppers or onions to the sausage while cooking for extra veggies.

  3. In a large mixing bowl or a large measuring cup with a pour spout, whisk together the eggs, heavy cream, garlic powder, salt, and black pepper until well combined and slightly frothy.

    ~2 min
    A measuring cup with a pour spout makes filling the muffin cups much easier and less messy.

  4. Distribute the cooked sausage evenly among the 12 muffin cups. Top the sausage evenly with the shredded cheddar cheese and chopped green onions.

    ~2 min

  5. Carefully pour the egg mixture into each muffin cup, filling them about 3/4 of the way full. Do not overfill, as the eggs will puff up while baking.

    ~2 min

  6. Bake in the preheated oven for 18-20 minutes, or until the eggs are set in the center and slightly golden on top.

    ~20 min
    Insert a toothpick into the center of a muffin; if it comes out clean, they are done.

  7. Remove from the oven and let the muffins cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.

    ~5 min
    The muffins will deflate slightly as they cool; this is normal.
Nutrition
345
Calories
22
Protein (g)
2
Carbs (g)
27
Fat (g)
12
Sat. Fat (g)
0
Fiber (g)
1
Sugar (g)
680
Sodium (mg)
385
Cholesterol (mg)
Equipment
  • 12-cup muffin tin
  • Silicone muffin liners (highly recommended) or non-stick spray
  • Large skillet
  • Large mixing bowl
  • Whisk
  • Measuring cup with a pour spout
Tips & Storage
  • To prevent deflating, avoid opening the oven door during the first 15 minutes of baking.
  • Customize these with your favorite low-carb veggies like spinach, mushrooms, or jalapeños.
  • Grate your own cheese from a block rather than buying pre-shredded cheese; pre-shredded contains starches to prevent clumping which adds hidden carbs.
  • Storage: Refrigerator: Store cooled muffins in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 20-30 seconds. Freezer: Wrap each completely cooled muffin individually in plastic wrap or parchment paper, then place them in a large zip-top freezer bag. Freeze for up to 3 months. To reheat from frozen, remove wrapping, wrap in a damp paper towel, and microwave for 60-90 seconds until heated through.
Tags
baked breakfast cheese comfort food egg family-friendly freezer-friendly gluten_free gluten-free grab-and-go keto keto low_carb low-carb make-ahead meal prep protein-packed quick breakfast sausage savory sugar_free weeknight prep

🤖 This recipe was created with AI assistance. If you spot a mistake or something that doesn't look right, please report it.

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