These keto sausage egg muffins are the perfect low carb, high protein breakfast, with under 2g net carbs per muffin. These easy keto sausage egg cups come together in minutes and make the perfect make-ahead, on-the-go, low-carb breakfast! Delicious sausage, eggs, cream cheese, cheddar, crisp bell peppers, and green onions combine to create a savory on-the-go keto breakfast or snack.
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Just the Facts, Ma’am: 12 keto sausage egg muffins with cheddar, cream cheese, green onion and bell pepper. Bake at 400°F for 15–18 minutes. Under 2g net carbs each. Keeps 4 days in the fridge or 3 months in the freezer. Perfect grab-and-go breakfast for busy mornings.
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A few words come to mind when it comes to the perfect keto breakfast.
Easy, quick, low carb, portable, and delicious.
I’ve never been much of a morning person I cannot stand getting up early, and that did not change when I started the keto diet one hundred , I mean, twelve years ago.
Moment of Truth: I skipped breakfast more times than I should have. It took me some time to figure out how to manage my busy, crazy mornings with three kids, three dogs, one husband, and stick to the keto diet.
👉 Download my FREE Keto Cookbooks – Breakfast, Dinner, Meal Prep & Bread!
If you share my general disdain for the early morning hours but strive for health when it comes to your morning break-the-fast meal, then you’ll love this tasty recipe for Keto Breakfast Muffins with Sausage.
Keto Breakfast Muffins Recipe
First, it’s easy. You can put these together in a few minutes, even if you’re in a brain fog before your first cup of coffee. You can also make these keto muffins ahead and freeze them individually for later. Score!
Second, this recipe serves up a level of savory sausage cheese heaven that many low-carb breakfast recipes omit while staying true to being a low-carb, high-protein keto recipe.
Customizable
Breakfast can get boring if you don’t switch it up, so I’ve listed some suggestions below for making these your own.
Example: Swap the sausage for bacon or ham. Use a red pepper instead of a green one. Leave them out entirely; it’s up to you! (See more suggestions in the recipe notes!)
Want a veggie-packed version? Try my Keto Breakfast Egg Muffins
More Keto Breakfast Recipes You’ll Love
Easy Keto Egg Muffins – An easy make-ahead muffin recipe that freezes beautifully
Cream Cheese Pancakes – Another make-ahead and freeze low-carb breakfast with almond flour!
Easy (Oh My Gourd) Pumpkin Bread – An easy, healthy, and epically moist flourless pumpkin loaf that you can make with 7 basic ingredients, 2.3 net carbs and very little effort.
Keto Chaffles (Keto Waffles) – 6 ways to make the easiest keto recipe!
Avocado Baked Eggs – The healthiest and easiest way to start your day! You only need 3 ingredients and a few minutes to put this heart-healthy, protein-packed breakfast with 1.6 net carbs together.
10-Minute Blueberry Mug Cake – Make this low-carb, keto blueberry mug cake in the microwave in less than 10 minutes with almond and coconut flour and vanilla – with 5.7 net carbs.
What You May Need To Make These Breakfast Muffins
If your kitchen cookware or low-carb pantry needs to be updated, here are a few things you may need to make this recipe. (But look, you don’t need fancy stuff to make this!)
Muffin Pan – 2 12-cup non-stick muffin pans. Perfect for meal prep!
Stainless Steel Grater—When you’re watching carbs, it is always a good idea to use block cheese and shred it to avoid fillers.
Keto Sausage Egg Muffins FAQ
Why add cream cheese to egg muffins?
Cream cheese makes them extra fluffy and creamy, and keeps them from turning rubbery when you reheat them. Beat it into the eggs until smooth so you don’t get lumps.
Can I use precooked sausage?
Yes! Precooked crumbles save time. Just check the label for added sugar, which some brands include. You can also swap in ground turkey, chicken or chopped bacon.
How do I know when egg muffins are done?
The centers should be puffed and set, with no jiggle when you shake the pan. If you have a thermometer, eggs are done at 160°F.
Print
Easy Keto Breakfast Muffins With Sausage! The Perfectly Portable Low Carb Recipe | Word To Your Mother Blog
- Total Time: 20 Minutes
- Yield: 12 Muffins 1x
- Diet: Gluten Free
Description
Easy keto sausage egg muffins with cheddar, cream cheese, green onion and bell pepper. Under 2g net carbs each and packed with protein. Bake a batch on Sunday for grab-and-go breakfasts all week!
Ingredients
- 10 large eggs
- ½ pound ground breakfast sausage
- ⅓ cup cream cheese, softened
- ½ cup shredded sharp cheddar cheese
- ½ cup chopped green onions
- ½ cup chopped green or red bell pepper
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper
- Cooking spray or muffin liners
Instructions
- Preheat the oven to 400°F. Line a 12-cup muffin tin with liners or grease it well with cooking spray.
- Brown the sausage in a skillet over medium heat, breaking it into crumbles, for 6 to 8 minutes, until no longer pink. Drain the fat and let it cool slightly.
- Chop the green onions and bell pepper.
- In a large bowl, beat the eggs and softened cream cheese until smooth. A whisk works, but a hand mixer gets the cream cheese lump-free fastest.
- Stir in the sausage, cheddar, green onions, bell pepper, salt and pepper.
- Fill each muffin cup ½ to ⅔ full.
- Bake 15 to 18 minutes, until the centers are puffed and set and no longer jiggle.
- Cool 5 minutes, then run a butter knife around the edges and remove the muffins.
Notes
Storage: Refrigerate in an airtight container up to 4 days. To freeze, cool completely, wrap each muffin, and freeze in a labeled bag up to 3 months.
To reheat: Microwave 30–45 seconds from the fridge or 60–90 seconds from frozen, wrapped in a damp paper towel.
Swaps: Use ground turkey, chicken or chopped bacon instead of sausage, mild cheddar instead of sharp, or add a handful of chopped spinach.
Tip: Some sausage brands are saltier than others, so taste the cooked sausage before adding salt to the eggs.
- Prep Time: 10 Minutes
- Cook Time: 10 Minutes
- Category: Breakfast
- Method: Oven
- Cuisine: American
Need More Keto Resources?
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And for more than 500 Low Carb Keto Meal ideas and easy recipes, check out my Keto Recipes Index!
I lost 150 pounds on keto and have maintained that weight loss for twelve years. These recipes played a huge role in my success, and I know they can help you too.
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I hope you enjoyed the 411 and the recipes! I’ve gotta go before my kids tell the neighbors I’m “slacking” on the Mom Job!:))} Have a great day, and thank you for reading.
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