5-Ingredient Keto Sausage Egg Muffins

These 5-Ingredient Keto Sausage Egg Muffins are a savory, low-carb breakfast or snack made with eggs, sugar-free sausage, melty cheese, bell peppers, and onion baked in a muffin tin. The eggs provide protein and structure, the sausage adds rich flavor and healthy fats, the cheese creates a creamy texture, and the vegetables lend crunch and depth of flavor for a hearty, grab-and-go keto option.

Course Breakfast, Snack

Cuisine American

Keyword Egg Muffins, grab and go, keto, low-carb, meal prep, sausage egg muffins

Prep Time 15

Cook Time 20

Total Time 35

Servings muffins

Calories 170kcal

Equipment

12-cup muffin tin
Mixing bowl
Skillet
Whisk

Ingredients

For the keto sausage egg muffins

1 pound sugar-free ground breakfast sausage
8 large eggs
1 cup shredded cheddar cheese or mozzarella
1/2 cup finely chopped bell pepper any color
1/4 cup finely chopped onion

Optional seasonings

1/4 teaspoon garlic powder optional
1/4 teaspoon black pepper optional
1/8 teaspoon red pepper flakes optional, for heat
salt to taste, if sausage is mild

For the pan

1 tablespoon butter for greasing muffin tin, or use avocado oil

Instructions

Preheat the oven to 350°F and generously grease a 12-cup muffin tin with butter or avocado oil, or line with silicone muffin liners.
Heat a skillet over medium heat and cook the ground sausage, breaking it up with a spatula, until browned and cooked through, then drain off any excess grease and let it cool slightly.
In a large mixing bowl whisk the eggs until well combined, then whisk in the garlic powder, black pepper, red pepper flakes, and a small pinch of salt if using.
Stir the shredded cheese, chopped bell pepper, chopped onion, and cooked sausage into the egg mixture until everything is evenly distributed.
Divide the mixture evenly among the prepared muffin cups, filling each cup about three quarters full.
Bake the muffins for 18 to 22 minutes, or until the eggs are set in the center and the tops are lightly golden.
Let the muffins cool in the pan for a few minutes, then run a knife around the edges if needed and gently lift them out of the tin.
Serve warm right away, or let the muffins cool completely and store them in an airtight container in the refrigerator or freezer for meal prep.

Notes

For best texture, finely chop the bell pepper and onion so they cook through quickly and distribute evenly in each muffin. Use a sugar-free sausage without added fillers or sweeteners to keep the muffins strictly keto. To reheat from the refrigerator, warm the muffins in the microwave for about 20 to 30 seconds, or in a 350°F oven for about 10 minutes for a firmer, slightly crisp edge. From frozen, thaw overnight in the refrigerator or reheat gently in the microwave for 1 to 2 minutes until warm in the center. These muffins pair well with sliced avocado or a simple green salad for a complete keto meal.

Nutrition