We may earn a commission for purchases made using our links. Please see our Disclaimer to learn more.

Sticking to a keto diet doesn’t mean sacrificing delicious and convenient breakfasts. Enter Sausage and Egg Muffins – the portable, meal-prep-friendly solution to kickstart your day the keto way.

These savory muffins are packed with protein and healthy fats and will keep you feeling satisfied and energized for hours.

Leave the morning scramble and fuel your body with this easy, grab-and-go breakfast option!

Sausage and Egg Muffins Recipe

Ingredients (Makes 12 Muffins):

• 1 pound ground sausage (breakfast sausage or Italian sausage recommended)
• 12 large eggs
• Half a cup of shredded cheddar cheese
• Quarter cup of chopped bell pepper (optional)
• Quarter cup of chopped onion (optional)
• 1 tablespoon chopped fresh herbs (optional – chives, parsley, rosemary)
• Salt and black pepper to taste
• Cooking spray

Equipment:

• Mixing bowl
• Skillet
• Muffin tin
• Silicone or paper muffin liners (optional)

Instructions:

1. Cook the Sausage: Heat a skillet over medium heat. Add the ground sausage and cook until browned and crumbled, breaking it up with a spoon. Drain any excess grease.
2. Whisk the Eggs: In a large bowl, whisk together the eggs. Season with salt and pepper.
3. Assemble the Muffins: Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin or use silicone or paper muffin liners. Divide the cooked sausage evenly among the muffin cups.
4. Fill and Bake: Pour the whisked eggs evenly over the sausage in each muffin cup. Sprinkle with shredded cheese and any desired chopped vegetables or herbs.
5. Bake to Perfection: Bake the muffins for 20-25 minutes, or until the eggs are set and the cheese is melted and bubbly. A toothpick inserted into the center should come out clean.
6. Cool and Enjoy: Let the muffins cool slightly in the pan before transferring them to a wire rack to cool completely. Store in an airtight container in the refrigerator for up to 4 days.

Why You’ll Love This Recipe:

Keto-Friendly

• Packed with protein and healthy fats, these muffins are perfect for those following a ketogenic diet.

Portable and Convenient

• Prepping these muffins ahead of time makes for a grab-and-go breakfast on busy mornings.

Meal-Prep Friendly

• Easily double or triple the recipe for a week’s worth of breakfasts.

Customizable

• Feel free to add your favorite low-carb ingredients like chopped spinach, mushrooms, or sun-dried tomatoes.

FAQs:

Can I use turkey sausage instead? Absolutely! Ground turkey is a great leaner option for these muffins.
What if I don’t have muffin liners? You can lightly grease the muffin tin for easy removal, but using liners will help prevent sticking.
How do I reheat the muffins? Simply reheat them in the microwave for 30-60 seconds, or warm them in a preheated oven at 350°F (190°C) for a few minutes.