Are you searching for the best keto breakfast recipe that is both delicious and easy to make? These Keto Sausage Egg Muffins are the perfect low-carb, high-protein meal to kickstart your day with energy. Not only are they quick to prepare, but they are also ideal for meal prep, making busy mornings a breeze. Keep reading to learn how to make these flavorful and satisfying muffins!
Why You’ll Love This Keto Sausage Egg Muffins Recipe
- Low-Carb & Keto-Friendly – These muffins are packed with healthy fats and protein, keeping you full and supporting ketosis.
- Quick & Easy Breakfast Idea – With simple ingredients and minimal prep time, you can have these ready in under 30 minutes.
- Perfect for Meal Prep – Make a batch ahead of time, store them in the fridge or freezer, and enjoy a hassle-free breakfast all week long.
- Highly Customizable – Add your favorite keto-friendly vegetables, cheeses, or spices to enhance the flavor and keep your meals exciting.
Ingredients
To make these fluffy and savory egg muffins, you’ll need:
- 6 large eggs (a great source of protein and healthy fats)
- 1/2 cup heavy cream (adds richness and keeps the muffins moist)
- half a pound of ground sausage (pork, turkey, or chicken works well)
- 1/2 cup shredded cheddar cheese (or any preferred cheese for extra flavor)
- cup (1/4 )chopped bell peppers (optional, adds crunch and nutrients)
- 1/4 cup chopped spinach (optional, boosts fiber and vitamins)
- 1/2 teaspoon salt (enhances taste)
- half teaspoon of black pepper (adds a slight kick)
- 1/2 teaspoon garlic powder (for extra depth of flavor)
- 1/4 teaspoon paprika (optional, adds a smoky taste)
- 1 tablespoon butter or olive oil (for greasing the muffin tin)
How to Make
Step 1: Preheat the Oven
Start by preheating your oven to 375°F (190°C). Grease a 12-cup muffin tin with butter or olive oil to prevent sticking and ensure easy removal.
Step 2: Cook the Sausage
In a skillet over medium heat, cook the ground sausage until it is golden brown and fully cooked. Use a spatula to break it into small crumbles. Once done, drain any excess grease and set it aside.
Step 3: Prepare the Egg Mixture
In a large mixing bowl, whisk together the eggs, heavy cream, salt, black pepper, garlic powder, and paprika. Whisking well will create a light and fluffy texture in the final muffins.
Step 4: Assemble the Muffins
Divide the cooked sausage evenly among the muffin cups. Sprinkle shredded cheese and any chopped vegetables (such as bell peppers and spinach) over the sausage. Next, pour the egg mixture into each cup, filling them about 3/4 full to allow space for rising.
Step 5: Bake the Muffins
Place the muffin tin in the oven and bake for 18-20 minutes, or until the eggs are fully set and have a light golden color on top. To check for doneness, insert a toothpick into the center—it should come out clean.
Step 6: Cool & Serve
Let the muffins cool for a few minutes before gently removing them from the tin. Serve warm, or let them cool completely before storing them for later.
Storage & Meal Prep Tips
These low-carb breakfast muffins are great for meal prep! Here’s how you can store them:
- Refrigeration: Keep in an airtight container in the fridge for up to 5 days.
- Freezing: Place muffins in a single layer on a baking sheet, freeze, then transfer to a freezer-safe bag. Reheat in the microwave for 30-60 seconds before eating.
Delicious Variations & Add-Ins
Want to switch up the flavors? Try these keto-friendly variations:
- Different Cheeses: Swap cheddar for mozzarella, feta, or pepper jack.
- Alternate Proteins: Replace sausage with bacon, ham, or chorizo.
- More Veggies: Add mushrooms, onions, zucchini, or kale for extra nutrition.
- Spicy Kick: Mix in diced jalapeños or add a dash of hot sauce.
Final Thoughts: Keto Sausage Egg Muffins
These Keto Sausage Egg Muffins are an excellent addition to your low-carb meal plan. They are packed with protein, healthy fats, and essential nutrients, making them a fantastic choice for a quick, nutritious breakfast. Whether you’re following a keto diet, low-carb lifestyle, or just want a healthy grab-and-go breakfast, this recipe will become a go-to favorite.
Give this recipe a try, and don’t forget to share it on social media to help others enjoy a delicious, easy, and keto-friendly breakfast! 🍳🥓
Lastly CHECK OUT MY MOST POPULAR LUNCH RECIPE – Honey Garlic Shrimp, Sausage & Broccoli
Keto Sausage Egg Muffins: Delicious Low-Carb
These Keto Sausage Egg Muffins are the perfect low-carb, high-protein meal to kickstart your day with energy. Not only are they quick to prepare, but they are also ideal for meal prep, making busy mornings a breeze. Keep reading to learn how to make these flavorful and satisfying muffins!
Ingredients
To make these fluffy and savory egg muffins, you’ll need:
Instructions
Step 1: Preheat the Oven
-
Start by preheating your oven to 375°F (190°C). Grease a 12-cup muffin tin with butter or olive oil to prevent sticking and ensure easy removal.
Step 2: Cook the Sausage
-
In a skillet over medium heat, cook the ground sausage until it is golden brown and fully cooked. Use a spatula to break it into small crumbles. Once done, drain any excess grease and set it aside.
Step 3: Prepare the Egg Mixture
-
In a large mixing bowl, whisk together the eggs, heavy cream, salt, black pepper, garlic powder, and paprika. Whisking well will create a light and fluffy texture in the final muffins.
Step 4: Assemble the Muffins
-
Divide the cooked sausage evenly among the muffin cups. Sprinkle shredded cheese and any chopped vegetables (such as bell peppers and spinach) over the sausage. Next, pour the egg mixture into each cup, filling them about 3/4 full to allow space for rising.
Step 5: Bake the Muffins
-
Place the muffin tin in the oven and bake for 18-20 minutes, or until the eggs are fully set and have a light golden color on top. To check for doneness, insert a toothpick into the center—it should come out clean.
Step 6: Cool & Serve
-
Let the muffins cool for a few minutes before gently removing them from the tin. Serve warm, or let them cool completely before storing them for later.
