Keto Egg and Sausage Muffins

The keto egg and sausage muffins are a savory, low-carb breakfast that combines fluffy baked eggs with crumbled sausage and gooey cheese for a hearty and satisfying start to the day. Packed with protein and healthy fats, they keep hunger at bay while staying strictly keto-friendly. Perfect for meal prep, these muffins reheat well for busy mornings and work just as well as a snack or part of a brunch spread.

Course Breakfast, Brunch, Snack

Cuisine American

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

Prep Time 15

Cook Time 20

Total Time 35

Servings muffins

Calories 165kcal

Equipment

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

Ingredients

For the sausage and vegetable base

1 pound bulk breakfast sausage choose sugar-free, low-carb sausage
1/2 cup red bell pepper finely diced; can substitute green bell pepper
1/2 cup fresh spinach chopped and tightly packed
1 tablespoon butter or avocado oil, for sautéing

For the egg mixture

10 large eggs room temperature if possible
1/4 cup heavy whipping cream adds richness and helps keep muffins tender
1 cup shredded cheddar cheese or a blend of cheddar and mozzarella
1/4 cup grated Parmesan cheese for extra savory flavor
1/2 teaspoon fine sea salt to taste
1/4 teaspoon black pepper freshly ground if possible
1/4 teaspoon garlic powder optional
1/4 teaspoon onion powder optional

For preparing the pan

1 tablespoon butter softened, or avocado oil, for greasing the muffin pan

Instructions

Preheat the oven to 350°F and generously grease a 12-cup muffin pan with softened butter or avocado oil, or line with silicone baking cups.
Place a skillet over medium heat and add the butter or avocado oil for the sausage and vegetables.
Add the breakfast sausage to the skillet and cook, breaking it into small crumbles, until browned and fully cooked through, then drain off any excess grease if needed.
Add the diced bell pepper to the sausage in the skillet and cook until slightly softened, then stir in the chopped spinach and cook just until wilted and most moisture has evaporated.
Divide the cooked sausage and vegetable mixture evenly among the prepared muffin cups, filling each cup about one third full.
In a large mixing bowl, crack the eggs and add the heavy whipping cream, salt, pepper, garlic powder, and onion powder.
Gently whisk the egg mixture just until the yolks and whites are combined and the seasonings are evenly dispersed, avoiding vigorous beating to prevent excess air bubbles.
Stir the shredded cheddar cheese and grated Parmesan cheese into the egg mixture until evenly distributed.
Carefully pour the egg and cheese mixture over the sausage base in each muffin cup, filling each cup almost to the top while leaving a small space for expansion.
Place the muffin pan on the center rack of the preheated oven and bake until the muffins are set in the center and lightly golden around the edges, about 18 to 20 minutes.
Remove the pan from the oven and let the muffins cool in the pan for about 5 minutes to firm up before gently loosening the edges and lifting them out.
Serve the muffins warm, or let them cool completely and store in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.

Notes

For easy meal prep, bake a double batch and freeze individual muffins in freezer-safe bags for up to 1 month. Reheat refrigerated muffins in the microwave for about 20 to 40 seconds or in a 350°F oven for 8 to 10 minutes. From frozen, reheat in the microwave in short intervals or bake for 12 to 15 minutes until heated through. Customize flavors with different cheeses, herbs, or low-carb vegetables, keeping portions modest to maintain net carbs at keto-friendly levels.

Nutrition