Keto Meal Prep Sausage Egg Muffins

The Keto Meal Prep Sausage Egg Muffins are a savory baked breakfast that combines fluffy eggs, juicy sausage, and creamy melted cheese with colorful bell peppers and spinach for freshness and texture. Each muffin is rich, filling, and perfectly portioned, offering a hearty, comforting start to the day without any grains or added sugars. Ideal for busy mornings or post-workout fuel, they store well in the fridge or freezer and reheat in minutes, making them a convenient and reliable option for a keto lifestyle.

Course Breakfast, Brunch, Snack

Cuisine American

Keyword Egg Muffins, gluten free, keto, low-carb, meal prep, sausage egg muffins

Prep Time 15

Cook Time 20

Total Time 35

Servings muffins

Calories 190kcal

Equipment

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

Ingredients

Egg Muffins

1 pound bulk breakfast pork sausage sugar-free, casing removed if linked
10 large eggs
1/2 cup heavy whipping cream
1 cup shredded cheddar cheese full-fat
1/3 cup diced red bell pepper
1 cup fresh baby spinach chopped and lightly packed
1/4 cup green onion thinly sliced
1/2 teaspoon fine sea salt or to taste
1/4 teaspoon black pepper freshly ground
1/4 teaspoon garlic powder
1/4 teaspoon onion powder

For the pan

1 tablespoon butter for greasing the muffin pan, 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, making sure to coat the sides and bottoms of each cup well.
Heat a large skillet over medium heat, add the sausage, and cook while breaking it up with a spatula until browned and cooked through, then drain any excess grease and set the sausage aside to cool slightly.
In a large mixing bowl whisk together the eggs and heavy whipping cream until the mixture is smooth and well combined.
Stir the shredded cheddar, diced bell pepper, chopped spinach, sliced green onion, salt, black pepper, garlic powder, and onion powder into the egg mixture until the vegetables and cheese are evenly distributed.
Add the cooked sausage to the bowl and gently fold it into the egg mixture so that the sausage pieces are spread evenly throughout.
Divide the mixture evenly among the prepared muffin cups, filling each cup about two thirds full to leave room for the muffins to rise as they bake.
Transfer the muffin pan to the oven and bake for 18 to 20 minutes, or until the muffins are puffed, set around the edges, and just slightly jiggly in the very center.
Remove the pan from the oven and let the muffins cool in the pan for about 5 minutes to finish setting and make them easier to release.
Run a small offset spatula or knife around the edges of each muffin to loosen, then lift them out of the pan and serve warm, or let them cool completely for meal prep.
To store for later, place cooled muffins in an airtight container in the refrigerator for up to 5 days or freeze in a single layer until firm, then transfer to a freezer bag and reheat in the microwave or oven before serving.

Notes

For the best keto results, choose a breakfast sausage with no added sugar or starchy fillers and stick with full-fat cheese and heavy cream for maximum flavor and satisfaction. You can swap the red bell pepper for green bell pepper or omit it to reduce carbs slightly, and the spinach can be replaced with chopped kale or left out if you prefer a simpler muffin. Avoid overbaking to prevent a dry, rubbery texture by removing the muffins when the centers still have a slight jiggle, as they will continue to set while resting in the pan. Serve with sliced avocado, a spoonful of sour cream, or a dash of hot sauce to boost fat and add extra flavor while keeping carbs low.

Nutrition