Grab and Go Sausage Egg Muffin Bites

The Grab and Go Sausage Egg Muffin Bites are a convenient keto breakfast option that offers a warm, savory, and portable meal perfect for busy mornings. These muffin bites are made by baking a mixture of eggs, sugar-free breakfast sausage, and cheese in muffin cups until golden with crispy edges and a fluffy center. The eggs provide structure and protein, while the sausage adds flavor and fat for satiety, and the cheese contributes richness and binding. Ideal for a keto lifestyle, these bites are low in carbs, high in satisfaction, and meal prep friendly, making them a versatile option for breakfast, snacks, or brunch while keeping you energized and on track with your keto goals.

Course Breakfast, Brunch, Meal Prep, Snack

Cuisine American, Keto

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

Prep Time 10

Cook Time 20

Total Time 30

Servings muffin bites

Calories 190kcal

Equipment

12-cup muffin pan
Mixing bowl
Skillet
Whisk
measuring cups and spoons

Ingredients

For the sausage egg muffin bites

1 pound sugar-free breakfast sausage bulk or removed from casings
10 large eggs at room temperature if possible
1 cup shredded cheddar cheese or mozzarella or pepper jack
1/4 cup heavy whipping cream for extra richness and fluffiness
2 tablespoons unsalted butter for greasing the muffin pan or use avocado oil
1/4 teaspoon fine sea salt or to taste, adjust if sausage is salty
1/4 teaspoon black pepper freshly ground if possible
1/2 teaspoon garlic powder
1/2 teaspoon paprika sweet or smoked

Optional low-carb veggies and garnish

1/2 cup baby spinach chopped, lightly sautéed and squeezed dry
1/4 cup green onions thinly sliced

Instructions

Preheat the oven to 350°F and generously grease a 12-cup muffin pan with the butter or line it with silicone muffin cups.
Place a skillet over medium heat and cook the sausage, breaking it into small crumbles, until browned and cooked through, then drain off any excess grease and let it cool slightly.
If using spinach or other watery vegetables, lightly sauté them in the same skillet just until wilted, then squeeze out excess moisture and set aside.
In a large mixing bowl whisk together the eggs, heavy whipping cream, salt, black pepper, garlic powder, and paprika until the mixture is smooth and well combined.
Stir the cooked sausage, shredded cheddar cheese, spinach, and green onions into the egg mixture until everything is evenly distributed.
Divide the mixture evenly among the prepared muffin cups, filling each cup to about three quarters full to allow room for the eggs to rise.
Bake the muffin bites for 18 to 20 minutes or until the centers are just set and the tops are lightly golden around the edges.
Remove the pan from the oven and let the muffin bites cool in the pan for 5 minutes, then run a thin knife around the edges if needed and gently lift them out.
Serve the sausage egg muffin bites warm right away, or let them cool completely and store in an airtight container in the refrigerator or freezer for grab and go breakfasts.

Notes

For easy release, silicone muffin cups work especially well for these keto sausage egg muffin bites. Make sure any sausage you use is sugar free to keep carbs low. You can swap the sausage for chopped bacon or ham, or change the cheese to your favorite keto-friendly variety like mozzarella or pepper jack. If you add other vegetables such as bell peppers or mushrooms, chop them small and sauté first to remove moisture and prevent soggy muffins. Store leftovers in the refrigerator for up to 4 days or freeze in a single layer before transferring to a container or bag. Reheat in the microwave for about 30 seconds or in a 350°F oven for 5 to 7 minutes until warmed through.

Nutrition