Keto Sausage Egg Breakfast Muffins

Name: Keto Sausage Egg Breakfast Muffins
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 12 muffins
Ingredients: 1 pound breakfast sausage; 6 large eggs; 1 cup shredded cheddar cheese; 1/4 cup chopped green onions; 1/2 teaspoon garlic powder; 1/2 teaspoon onion powder; Salt and pepper, to taste; Cooking spray or muffin liners

I absolutely love starting my day with a hearty and satisfying breakfast, and these Keto Sausage Egg Breakfast Muffins hit the mark perfectly. They’re not only packed with flavor but also incredibly easy to prepare. The combination of savory sausage, fluffy eggs, and cheese creates a delicious balance, making these muffins a staple in my morning routine. Plus, they're meal prep-friendly, allowing me to enjoy a low-carb breakfast throughout the week without any hassle. Trust me, once you try them, you'll be hooked!

Created by

Chloe Baker

Last updated on 2026-01-24T12:25:43.717Z

When I first tried making these Keto Sausage Egg Breakfast Muffins, I was impressed by how quickly they came together! I whipped up the mixture in just a few minutes and had them baking in the oven while I enjoyed my morning coffee. The aroma that filled my kitchen was irresistible, and I knew I had created something special.

The secret to these muffins is using high-quality sausage and fresh herbs. I personally love adding a touch of smoked paprika for an extra kick. I started using muffin tins to create the perfect portion sizes, which not only helps with meal prep but also makes them grab-and-go friendly!

Why You'll Love This Recipe
Savory sausage combined with fluffy eggs for a satisfying breakfast.
Low-carb and keto-friendly, perfect for those watching their carbs.
Easily customizable with your favorite herbs and spices.

Perfecting Your Muffins

The key to achieving a perfect texture in these Keto Sausage Egg Breakfast Muffins lies in not overmixing the egg mixture. Once you incorporate the sausage, cheese, and green onions, stir only until combined. Overmixing can lead to a dense muffin, while a gentle touch will keep them fluffy and light. You’ll know the muffins are finished when they are set in the center and have a slight golden color on top, typically around 18-20 minutes of baking.

For those who prefer a bit more flavor, consider experimenting with different types of cheese or sausage. For instance, swapping cheddar for pepper jack adds a delightful kick, while using Italian sausage introduces a medley of spices. Remember that the type of sausage you choose can also affect the fat content, so adjust cooking times accordingly if using a leaner version to ensure the muffins maintain their moistness.

Meal Prep and Storage Tips

These muffins are an excellent choice for meal prep as they can be made ahead of time and stored in the refrigerator for up to a week. To reheat, simply microwave each muffin for 30-60 seconds, or until warm. If you're planning to make a larger batch, you can freeze them after baking. Wrap each cooled muffin tightly in plastic wrap and place them in a freezer-safe bag, ensuring to remove as much air as possible. They can be frozen for up to three months.

When it comes to serving, these muffins can be enjoyed on their own or paired with a side salad for a heartier brunch. Adding a dollop of avocado or a slice of cucumber on the side can enhance the meal with fresh flavors and additional healthy fats. If you're feeling adventurous, top your muffin with a poached egg for an extra protein boost and a gourmet touch.

Ingredients

Gather these simple ingredients to make the muffins:

Ingredients

1 pound breakfast sausage
6 large eggs
1 cup shredded cheddar cheese
1/4 cup chopped green onions
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and pepper, to taste
Cooking spray or muffin liners

Make sure all ingredients are prepped for optimal cooking!

Instructions

Follow these straightforward steps to prepare your muffins:

Preheat Oven

Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or use muffin liners.

Cook Sausage

In a skillet over medium heat, cook the breakfast sausage until browned and fully cooked, breaking it apart as it cooks. Drain excess fat.

Mix Ingredients

In a bowl, whisk together the eggs, garlic powder, onion powder, salt, and pepper. Add in the cooked sausage, cheese, and green onions, mixing well.

Fill Muffin Tin

Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full.

Bake

Bake in the preheated oven for 18-20 minutes, or until the muffins are set and lightly golden on top. Let cool slightly before removing from the tin.

These muffins can be stored in the refrigerator and reheated for a quick breakfast!

Pro Tips

Feel free to experiment with add-ins like spinach, bell peppers, or different cheeses to suit your tastes.

Ingredient Substitutions

Should you want to make this recipe dairy-free, consider using a non-dairy cheese alternative that melts well. While the flavors may slightly differ, the creamy texture will still help bind the muffins. Another tip is to replace green onions with finely diced bell peppers or spinach for added color and nutrition, which can also contribute to the overall flavor profile without altering the core recipe too much.

If you're following a strict keto diet, opt for full-fat sausage to ensure you have enough healthy fats in your meal. You might also replace eggs with a plant-based alternative like flax eggs, though this could affect the texture. Keep in mind that egg substitutes may require adjustments to moisture levels in the recipe.

Troubleshooting Common Issues

If your muffins tend to stick to the muffin tin despite using spray or liners, it might be due to an insufficient amount of grease. Make sure to coat the tins generously or try using silicone muffin molds, which can help prevent sticking and make removal a breeze.

Another common issue is uneven cooking, where some muffins may be overly browned while others remain undercooked. To avoid this, ensure the muffin tin is evenly filled to avoid discrepancies in cooking times. Additionally, consider rotating the muffin tin halfway through the baking process to evenly distribute heat.

Questions About Recipes

→ Can I freeze these muffins?

Yes, these muffins freeze well. Just let them cool completely before placing them in an airtight container or freezer bag.

→ Can I use a different type of sausage?

Absolutely! You can use turkey or chicken sausage for a leaner option.

→ How long do these muffins last in the fridge?

They can be stored in an airtight container in the refrigerator for up to a week.

→ Is this recipe gluten-free?

Yes, as long as you choose gluten-free sausage, this recipe is gluten-free.