Keto Sausage Egg Breakfast Muffins

Name: Keto Sausage Egg Breakfast Muffins
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 12 muffins
Ingredients: 6 large eggs; 1 cup cooked sausage, crumbled; 1/2 cup shredded cheese (cheddar or mozzarella); 1/4 cup chopped bell peppers (optional); 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1 teaspoon garlic powder

Highlighted under: Clean Healthy Food Collection

I love starting my day with something hearty yet healthy, and these Keto Sausage Egg Breakfast Muffins have become a staple in my morning routine. The combination of sausage and eggs not only provides a great source of protein but also keeps the carb count low, making them perfect for anyone following a keto diet. I enjoy preparing these muffins in advance, so I can grab them on busy mornings, and they still taste delicious warmed up. They're also incredibly versatile; you can easily customize them with your favorite veggies or cheese!

Created by

Prudence Whitby

Last updated on 2026-01-24T11:17:34.779Z

When I first tried making these Keto Sausage Egg Breakfast Muffins, I was amazed at how simple and satisfying they turned out. The recipe came together in under 30 minutes, which is a huge win when you're rushing out the door. I focused on using high-quality sausage to enhance the flavor, and I was pleasantly surprised by how well the eggs set into the muffins, creating a perfect handheld breakfast.

What really sets these muffins apart is their adaptability. You can swap out the sausage for turkey or add spinach or cheese for extra nutrients. I find that a pinch of salt and pepper goes a long way in elevating their taste. Now, they aren’t just breakfast for me; they're my go-to fuel for a busy day ahead!

Why You'll Love This Recipe
Fluffy texture that holds up perfectly for easy eating
Packed with protein to keep you full all morning
Can be customized with your favorite ingredients

Understanding the Ingredients

The key ingredient in these Keto Sausage Egg Breakfast Muffins is, of course, the eggs. They provide the structure and base of the muffins, allowing them to puff up during baking. The addition of crumbled cooked sausage infuses the muffins with savory flavor while also offering a hearty bite. Be sure to use sausage that aligns with your dietary preferences, whether it's pork, turkey, or even plant-based alternatives, to keep the recipe keto-friendly.

Shredded cheese not only enhances the flavor but also contributes to the muffins' delightful texture. Cheddar adds a sharpness, while mozzarella offers a milder, creamier element. Feel free to experiment with other cheeses such as pepper jack for a spicy kick or feta for a tangy twist. And remember, the optional vegetables, like bell peppers, not only provide additional nutrients but can transform the muffins into a colorful, nutrient-packed breakfast option.

Perfecting Muffin Texture

Achieving the perfect muffin texture is essential for this recipe. When combining the ingredients, be sure not to over-mix. Gently folding the sausage and cheese into the egg mixture ensures that air is retained, which contributes to that light, fluffy texture you want in a muffin. If the mixture seems too runny before pouring it into the tin, let it rest for a few minutes, allowing the cheese to absorb some of the moisture and thicken the batter slightly.

The baking time is crucial for perfect muffins. After 20 minutes in the oven, keep an eye on them; look for a puffed-up appearance and a slightly golden edge. If a toothpick inserted in the center comes out clean, they’re ready! If they require a few extra minutes, check back frequently, as baking times can vary based on your oven's calibration.

Ingredients

For the Muffins

6 large eggs
1 cup cooked sausage, crumbled
1/2 cup shredded cheese (cheddar or mozzarella)
1/4 cup chopped bell peppers (optional)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon garlic powder

Instructions

Steps

Preheat the Oven

Preheat your oven to 350°F (175°C) and grease a muffin tin with non-stick spray.

Mix the Ingredients

In a large bowl, whisk together the eggs, salt, pepper, and garlic powder. Stir in the sausage, cheese, and bell peppers if using.

Pour into Muffin Tin

Evenly pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.

Bake

Bake in the preheated oven for 20 minutes or until the muffins are puffy and a toothpick inserted comes out clean.

Cool and Serve

Allow the muffins to cool for a few minutes before removing them from the tin. Serve warm or store in an airtight container in the refrigerator.

Pro Tips

Try adding some spinach or diced tomatoes for extra veggies. You can also vary the cheese to suit your taste—pepper jack adds a nice kick!

Storage and Reheating

These breakfast muffins are a great make-ahead option. Once they have completely cooled, store them in an airtight container in the refrigerator for up to a week. This makes breakfast planning a breeze, as you can easily grab one on your way out the door. If you'd like to keep them for even longer, consider freezing the muffins. Wrap each muffin individually in plastic wrap, then place them in a freezer-safe bag; they can last up to three months in the freezer.

To reheat, simply microwave a muffin for about 30 seconds, or until warmed through. If you're reheating from frozen, it may take about 1 to 2 minutes in the microwave. For a crispier texture, try popping them into a toaster oven instead.

Creative Variations

Don't hesitate to customize your muffins with your favorite ingredients! Spinach or kale can be excellent additions for added greens—just make sure to chop them finely and slightly wilt them before mixing in. You can also swap out the sausage for cooked bacon or ham to change up the flavor profile. For a bit of heat, consider adding jalapeños or red pepper flakes to the mixture.

For those who enjoy a more Mediterranean flair, try adding chopped sun-dried tomatoes and crumbled feta cheese. This not only adds a burst of flavor but also pairs beautifully with fresh herbs. Just remember to adjust the amount of salt if added ingredients are already salty.

Questions About Recipes

→ Can I make these muffins in advance?

Absolutely! These muffins store well in the fridge for up to a week and can be warmed up in the microwave.

→ What can I use instead of sausage?

Turkey sausage or crumbled bacon work great! You can also use a meat alternative for a vegetarian option.

→ Can I freeze these muffins?

Yes, these muffins freeze well. Just place them in an airtight container or freezer bag and they can last for up to 3 months!

→ How can I spice these up?

Feel free to add diced jalapeños or a dash of hot sauce to the egg mixture for an extra kick!