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; 8 large eggs; 1 cup shredded cheese (cheddar or mozzarella); 1/2 cup chopped bell peppers; 1/4 cup chopped green onions; 1/2 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Simple Inspiration

I love starting my day with a delicious, healthy breakfast, and these Keto Sausage Egg Breakfast Muffins have quickly become a favorite! Packed with protein and flavor, they’re easy to make ahead and grab on the go. What I love most about this recipe is how versatile it is; you can switch up the ingredients based on what you have on hand, making these muffins perfect for any palate. Plus, they fit perfectly into my low-carb lifestyle, which makes them that much more satisfying to eat.

Created by

Nell Abernathy

Last updated on 2026-01-24T11:59:34.479Z

When I first tried making these Keto Sausage Egg Breakfast Muffins, I was amazed at how easy it is to create such a satisfying meal. I decided to play with different herbs and spices, which really brings out the flavors of the sausage and eggs. One tip I can share is to ensure not to overfill the muffin cups; this helps them rise nicely without spilling over.

During my attempts, I discovered that using a silicone muffin tray helps in releasing the muffins effortlessly. The first batch I made stuck to the pan, which was a disappointment, but this simple switch made a world of difference. Now, I can enjoy these muffins warm with a sprinkle of cheese on top, adding a tasty twist.

Why You'll Love These Muffins
Low-carb and high in protein, keeping you full longer
Easy to customize with your favorite ingredients
Perfect for meal prep or quick breakfasts

Maximizing Flavor and Texture

The combination of sausage and eggs not only contributes to high protein content but also offers a rich and satisfying flavor that is hard to resist. I recommend using higher-quality breakfast sausage, as it usually contains more herbs and spices, which can elevate the overall taste of the muffins. You’ll know it’s ready when the sausage is no longer pink and has a nice, slightly crisp texture after browning.

Incorporating cheese is essential for not only flavor but also for binding the muffins together. Cheddar adds a sharpness while mozzarella provides a delightful stretchiness. You can experiment with different cheese blends; for instance, a pepper jack can add a spicy kick. Remember to let the cheese cool slightly before mixing it into the egg mixture to maintain its texture.

Customizing Your Muffins

The beauty of these muffins lies in their versatility. Feel free to swap out bell peppers for other vegetables like spinach or zucchini, which can add moisture and subtle flavor, or even incorporate cooked mushrooms for an earthier taste. Just ensure that any vegetables you add are cooked beforehand to prevent excess moisture, which can lead to soggy muffins.

For extra flavor, consider mixing in spices like smoked paprika or even a dash of hot sauce into the egg mixture. If you’re looking for a dairy-free version, substitute the cheese with nutritional yeast for a cheesy flavor without the dairy. Making these adjustments can keep your breakfast exciting and tailored to your dietary preferences.

Ingredients:

Muffins Ingredients

1 pound breakfast sausage
8 large eggs
1 cup shredded cheese (cheddar or mozzarella)
1/2 cup chopped bell peppers
1/4 cup chopped green onions
1/2 teaspoon garlic powder
Salt and pepper to taste

Mix these ingredients well and prepare for baking!

Instructions:

Prepare Ingredients

Preheat your oven to 350°F (175°C). In a skillet, cook the breakfast sausage over medium heat until browned. Drain excess fat.

Mix the Egg Mixture

In a large bowl, whisk together the eggs, shredded cheese, chopped bell peppers, green onions, garlic powder, salt, and pepper.

Combine and Fill Muffin Pan

Add the cooked sausage to the egg mixture and stir to combine. Grease a muffin tin or use silicone muffin cups, then fill each cup with the mixture about 3/4 full.

Bake the Muffins

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

Enjoy your muffins warm or store them for later!

Pro Tips

Feel free to add in your favorite vegetables like spinach or zucchini for extra nutrition! These muffins are great for freezing, and you can reheat them quickly in the microwave when you're ready to eat.

Storing and Reheating

These muffins are perfect for meal prep and can be stored in an airtight container in the refrigerator for up to five days. For longer storage, you can freeze them in freezer-safe bags for up to three months. Just ensure they are completely cooled before freezing to avoid ice crystals forming, which can lead to freezer burn.

When ready to enjoy, you can easily reheat the muffins in the microwave for about 30-45 seconds, or in a toaster oven at 350°F (175°C) for about 10 minutes. Reheating in the oven can enhance the texture, giving you that just-baked feel, while the microwave is a quick option for busy mornings.

Serving Suggestions

These Keto Sausage Egg Breakfast Muffins are delightful on their own but can be paired with a side of avocado or a fresh green salad for a more complete meal. You could also serve them with salsa or a dollop of sour cream for an added layer of flavor. They're also great for brunch parties; simply arrange them on a platter for guests to enjoy at their leisure.

For those who follow a specific keto plan, combine these muffins with a low-carb smoothie for a balanced breakfast. Alternatively, they make an excellent snack any time of the day, satisfying hunger while keeping your carb intake low. With such versatility, you’ll find they fit seamlessly into different meal scenarios.

Questions About Recipes

→ Can I make these muffins ahead of time?

Absolutely! These muffins can be made ahead of time and stored in the refrigerator for up to a week or frozen for up to a month.

→ What type of cheese works best?

Cheddar and mozzarella are great options, but feel free to experiment with other cheeses like pepper jack for a little heat!

→ Can I use turkey sausage instead?

Yes, turkey sausage is a great alternative if you're looking for a leaner option.

→ How do I store leftover muffins?

Store them in an airtight container in the refrigerator or freeze them in individual portions for quick meals.