Easy Keto Egg Muffins with Sausage

Keto egg muffins with sausage are a convenient, savory breakfast that is portable, low-carb, and perfect for busy mornings. Made with eggs, sugar-free sausage, and cheese, they deliver a high-protein, satisfying meal with healthy fats to keep you full and energized. Optional low-carb vegetables like spinach, bell peppers, and onions add extra flavor and nutrients without kicking you out of ketosis. Seasoned simply and baked until set, these hearty muffins are ideal for meal prep and easy to reheat throughout the week.

Course Breakfast, Snack

Cuisine American

Keyword Egg Muffins, gluten free, keto, low-carb, meal prep, Sausage

Prep Time 15

Cook Time 22

Total Time 37

Servings muffins

Calories 175kcal

Equipment

12-cup muffin pan
large skillet
Mixing bowl
Whisk
measuring cups
measuring spoons

Ingredients

For the sausage egg muffins

1 pound ground breakfast sausage sugar-free, no fillers if possible
10 large eggs
1 cup shredded cheddar cheese or your favorite shredded cheese
1/4 cup heavy whipping cream
1/4 teaspoon fine sea salt or to taste
1/4 teaspoon black pepper or to taste
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika or regular paprika

Optional low-carb vegetables

1/2 cup fresh spinach finely chopped, lightly packed
1/4 cup red bell pepper finely diced
2 tablespoons yellow onion very finely minced

For preparing the pan

1 tablespoon butter for greasing, or use avocado oil spray

Instructions

Preheat the oven to 350°F and generously grease a 12-cup muffin pan with butter or avocado oil spray, or line with silicone muffin liners.
Heat a large skillet over medium heat and add the ground breakfast sausage, breaking it up with a spatula as it cooks.
Cook the sausage until it is browned and fully cooked through, then drain off any excess grease and set the cooked sausage aside to cool slightly.
In a large mixing bowl whisk together the eggs, heavy cream, salt, black pepper, garlic powder, and smoked paprika until the mixture is smooth and well combined.
Stir the shredded cheddar cheese into the egg mixture, then fold in the chopped spinach, diced bell pepper, and minced onion if you are using the optional vegetables.
Add the cooked sausage to the bowl and gently stir until the meat is evenly distributed throughout the egg mixture.
Divide the sausage and egg mixture evenly among the prepared muffin cups, filling each cup to about three quarters full to leave room for the muffins to puff as they bake.
Place the muffin pan in the preheated oven and bake for 18 to 22 minutes, or until the muffins are set in the center and a toothpick inserted in the middle comes out clean.
Remove the pan from the oven and let the egg muffins cool in the pan for 5 minutes to firm up before carefully loosening the edges with a knife and lifting them out.
Serve the sausage egg muffins warm, or let them cool completely before refrigerating or freezing for meal prep and easy reheating.

Notes

For meal prep, store the cooled egg muffins in an airtight container in the refrigerator for up to 5 days or freeze them for up to 2 months. Reheat in the microwave for 30 to 60 seconds or in a 350°F oven for about 10 minutes until warmed through. To keep carbs low, stick with sugar-free sausage and measure higher carb vegetables like bell pepper and onion carefully. Each muffin is designed to stay around 2 to 3 grams of net carbs, making this recipe ideal for strict keto plans.

Nutrition