Quick Keto Egg Muffins with Sausage and Cheese

Quick Keto Egg Muffins with Sausage and Cheese are a convenient, make-ahead breakfast made from whisked eggs baked with crumbled low-carb sausage, shredded cheese, and optional low-carb vegetables. Moist and fluffy like mini frittatas, they deliver a savory, hearty flavor while staying strictly keto-friendly, high in protein, and rich in satisfying fats. They are perfect for busy weekday mornings, an on-the-go snack, or a simple brunch option, and can be stored in the fridge for several days or frozen for longer meal prep.

Course Breakfast, Brunch, Snack

Cuisine American, Keto

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

Prep Time 10

Cook Time 20

Total Time 30

Servings muffins

Calories 150kcal

Equipment

12-cup muffin pan
nonstick cooking spray or silicone liners
Mixing bowl
Whisk
Skillet
measuring cups and spoons

Ingredients

For the egg muffin base

12 large eggs at room temperature if possible
1/4 cup heavy whipping cream or unsweetened almond milk
1/2 teaspoon fine sea salt or to taste
1/4 teaspoon black pepper freshly ground
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes optional, for heat

For the sausage and cheese

8 ounces bulk breakfast sausage sugar-free, low-carb
1 cup shredded cheddar cheese or mozzarella or Monterey Jack

Optional low-carb vegetables

1/2 cup baby spinach chopped, sautéed, and well drained
1/4 cup red bell pepper finely diced, sautéed and cooled
1/4 cup cremini mushrooms finely chopped, sautéed and well drained

For the pan

1 tablespoon butter or avocado oil, for greasing if not using liners

Instructions

Preheat the oven to 375°F and lightly grease a 12-cup muffin pan with butter or line it with silicone or parchment liners.
Heat a skillet over medium heat and cook the breakfast sausage, breaking it into small crumbles, until browned and cooked through, then drain any excess grease and let it cool slightly.
If using vegetables, sauté the chopped spinach, bell pepper, and mushrooms in the same skillet until softened and most of the moisture has evaporated, then transfer them to a plate to cool completely.
Crack the eggs into a large mixing bowl, add the heavy whipping cream, salt, black pepper, garlic powder, and red pepper flakes, and whisk until the mixture is completely smooth and slightly frothy.
Stir the cooked sausage, shredded cheese, and cooled vegetables, if using, into the egg mixture until evenly distributed.
Divide the egg mixture evenly among the prepared muffin cups, filling each one about three quarters full to allow room for the muffins to puff as they bake.
Bake the muffins for 18 to 22 minutes, or until the centers are just set and a toothpick inserted into the middle comes out mostly clean with a few moist bits.
Let the muffins cool in the pan for 5 minutes, then run a thin knife around the edges if needed, remove them to a wire rack, and serve warm or cool completely for storage.
To store, place the cooled muffins in an airtight container in the refrigerator for up to 5 days or freeze them in a single layer before transferring to a freezer bag for up to 2 months.
To reheat, warm refrigerated muffins in the microwave for about 30 seconds or in a 350°F oven for 5 to 10 minutes, adding extra time if reheating from frozen.

Notes

Use a sugar-free breakfast sausage with no added fillers or breadcrumbs to keep these egg muffins strictly keto friendly. Make sure any vegetables are cooked and well drained so excess moisture does not make the muffins soggy. For easy meal prep, bake a batch on the weekend and portion two muffins per serving for grab-and-go breakfasts. These muffins can be customized with different cheeses or herbs as long as you keep the add-ins low carb so each muffin stays within keto macros.

Nutrition