Keto Sausage Egg Breakfast Muffins

Name: Keto Sausage Egg Breakfast Muffins
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 12 muffins
Ingredients: 1 pound ground sausage; 12 large eggs; 1/2 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

Highlighted under: Natural Planning

I absolutely love starting my day with a tasty and satisfying breakfast, and these Keto Sausage Egg Breakfast Muffins have quickly become a favorite in my home. Packed with flavor and protein, they are the perfect grab-and-go option for busy mornings. Plus, they come together in just a few simple steps, making them ideal for meal prepping. Whether you're following a keto diet or just looking for a delicious breakfast option, these muffins are sure to keep you full and energized throughout the day.

Created by

Zara Ellington

Last updated on 2026-01-24T10:23:34.551Z

When I first made these Keto Sausage Egg Breakfast Muffins, I was amazed at how fluffy and delicious they turned out. I used a blend of spices to elevate the flavor of the sausages, and that made all the difference. Each bite is bursting with flavor, making these muffins not only satisfying but also something I look forward to eating.

One specific tip I found helpful was to let the muffins cool in the tray for a few minutes before transferring them to a wire rack. This helps maintain their structure and ensures they don’t stick to the pan. Now, they’re my go-to breakfast choice for busy mornings!

        Why You'll Love This Recipe
        Deliciously savory flavor from the sausage and eggs
Easy to prepare, perfect for meal prepping
Low in carbs and high in protein, perfect for keto diets

      

Tips for Perfect Muffins

To achieve the perfect texture in your Keto Sausage Egg Breakfast Muffins, make sure not to overmix the egg mixture once you add the sausage and cheese. This keeps the muffins light and fluffy rather than dense. If you notice any lumps in the sausage, a quick chop with a spatula can help break them apart for more even distribution throughout the muffins.

When filling your muffin tin, it’s crucial to leave a little space at the top of each cup, about 1/4 inch. This allows the muffins to rise properly without overflowing. If you find that your batter is too liquidy, you can either add a tablespoon of almond flour or let it sit for a few minutes to allow some of the moisture to evaporate.

Ingredient Insights

The star of these muffins, ground sausage, not only adds flavor but also contributes significantly to the protein content. Choose a high-quality sausage with minimal fillers; this ensures you’re getting more meat and less unnecessary carbs. If you prefer a milder flavor, consider opting for turkey or chicken sausage as a leaner alternative.

Using freshly shredded cheddar cheese instead of pre-packaged shredded cheese can make a noticeable difference in taste and texture. The fresh cheese tends to melt more smoothly and evenly, creating a lovely, cheesy consistency throughout the muffins. If you're looking to switch things up, try substituting cheddar with pepper jack for an extra kick!

Ingredients

Muffin Ingredients

1 pound ground sausage
12 large eggs
1/2 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

Mix all the ingredients to create a delightful muffin batter that you will enjoy.

Instructions

Preheat the oven

Preheat your oven to 350°F (175°C). Prepare a muffin tin with non-stick spray or line it with muffin liners.

Cook the sausage

In a skillet over medium heat, cook the ground sausage until browned. Drain excess fat and allow to cool slightly.

Whisk the eggs

In a large mixing bowl, whisk together the eggs, garlic powder, onion powder, salt, and pepper until fully combined.

Combine ingredients

Add the cooked sausage, shredded cheese, and green onions to the egg mixture. Stir until fully combined.

Fill the muffin tin

Scoop the mixture into the prepared muffin tins, filling each cup about 3/4 of the way full.

Bake

Bake in the preheated oven for 20-25 minutes or until the muffins are set and golden brown on top.

Cool and serve

Remove from the oven and allow to cool in the tin for 5 minutes before transferring to a wire rack. Enjoy warm or store for later.

These muffins are great for making ahead of time and can be stored in the refrigerator for quick breakfast options throughout the week.

Pro Tips

For extra flavor, consider adding diced bell peppers or spinach into the muffin mixture.

Storage and Reheating

These muffins are perfect for meal prep! Once cooled, store them in an airtight container in the refrigerator for up to a week. You can also freeze them for longer storage. Individually wrap each muffin in plastic wrap and place them in a freezer-safe bag or container. They can be frozen for up to three months.

For reheating, you can pop them in the microwave for about 30 seconds to 1 minute, or place them in a preheated oven at 350°F (175°C) for 10-15 minutes. This will help maintain their texture in case they become a bit soggy after storing.

Serving Suggestions

While these muffins are a complete breakfast on their own, consider adding a side of avocado or sliced tomatoes for freshness. A simple salad can also complement the dish well, adding a burst of colors and flavors. For a bit of indulgence, a dollop of sour cream or a sprinkle of hot sauce makes for a delightful topping.

To make them more festive, you could serve these muffins during a brunch with a selection of dips like salsa or guacamole. Their savory profile pairs beautifully with fruity sides like melon or berries, creating a balanced breakfast plate that appeals to both keto enthusiasts and brunch lovers alike.

Questions About Recipes

→ Can I freeze these muffins?

Yes, these muffins freeze well. Just place them in an airtight container or freezer bag for up to 2 months.

→ Are these muffins suitable for meal prep?

Absolutely! They make a fantastic meal prep option and can be easily reheated in the microwave.

→ Can I use turkey sausage instead?

Yes, using turkey sausage is a great low-fat alternative that still provides wonderful flavor.

→ What can I add for extra greens?

Feel free to add chopped spinach or kale to the mixture for additional nutrients and flavor.