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.
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
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
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 (opt.) | Chopped |
| 0.5 teaspoon | Garlic powder | |
| 0.5 teaspoon | Salt | |
| 0.25 teaspoon | Black pepper |
Instructions
-
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 minSilicone liners are highly recommended for egg muffins, as eggs naturally stick to metal pans even when well-greased. -
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 minYou can add diced bell peppers or onions to the sausage while cooking for extra veggies. -
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 minA measuring cup with a pour spout makes filling the muffin cups much easier and less messy. -
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 -
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 -
Bake in the preheated oven for 18-20 minutes, or until the eggs are set in the center and slightly golden on top.
~20 minInsert a toothpick into the center of a muffin; if it comes out clean, they are done. -
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 minThe muffins will deflate slightly as they cool; this is normal.
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.