Low Carb Sausage Breakfast Muffins

These low carb sausage breakfast muffins are a savory, portable keto breakfast packed with protein and healthy fats. Crumbled breakfast sausage, creamy eggs, and melty cheddar bake into tender muffins with lightly crisp edges and flavorful pockets of cheese. They are perfect for busy mornings, simple meal prep, or a make-ahead brunch that keeps you in ketosis without sacrificing flavor.

Course Breakfast, Brunch

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 210kcal

Equipment

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

Ingredients

For the sausage egg mixture

1 pound ground breakfast sausage use sugar free
10 large eggs
1/2 cup heavy whipping cream
1 1/2 cups shredded sharp cheddar cheese divided
1/4 cup finely chopped green onion about 2 green onions
1/4 cup grated Parmesan cheese
1/4 cup almond flour super fine, blanched
1/2 teaspoon baking powder aluminum free
1/2 teaspoon fine sea salt or to taste
1/4 teaspoon black pepper
1/4 teaspoon garlic powder

For 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.
Heat a large 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.
In a large mixing bowl whisk together the eggs and heavy whipping cream until the mixture looks smooth and well combined.
Add the Parmesan cheese, almond flour, baking powder, salt, black pepper, and garlic powder to the egg mixture and whisk until no lumps of dry ingredients remain.
Stir in the cooked sausage, green onion, and about 1 cup of the shredded cheddar cheese until everything is evenly distributed.
Divide the mixture evenly among the prepared muffin cups, filling each cup about three quarters full.
Sprinkle the remaining shredded cheddar cheese over the tops of the muffins for a cheesy crust.
Bake the muffins for 18 to 22 minutes, or until the centers are just set and the tops are lightly golden around the edges.
Let the muffins cool in the pan for about 5 minutes, then gently loosen the edges with a small spatula and transfer them to a wire rack to finish cooling or serve warm.
Store cooled muffins in an airtight container in the refrigerator for up to 5 days or freeze for longer storage, and reheat gently in the microwave or oven before serving.

Notes

For the best keto results choose a sugar free breakfast sausage with minimal fillers to keep carbs low and flavor high. If your sausage is quite salty you may want to reduce the added salt slightly. You can customize these muffins by swapping cheddar for pepper jack, adding a pinch of smoked paprika, or folding in finely chopped low carb vegetables like bell pepper or spinach in small amounts. To freeze, cool the muffins completely, place them in a single layer on a baking sheet until firm, then transfer to a freezer safe bag and reheat from thawed or frozen as desired.

Nutrition