These Keto Sausage Egg Muffins are the perfect low-carb solution for a quick, grab-and-go breakfast or a satisfying snack! Packed with flavorful breakfast sausage, creamy cream cheese, savory cheddar, and held together with egg and almond flour, these little bites are incredibly easy to make and totally delicious. I love whipping up a batch of these Sausage Egg Muffins for meal prep – they make busy mornings (like these beautiful spring ones!) so much more manageable. They’re keto-friendly, protein-packed, and bursting with savory flavor!
Why You’ll Love These Sausage Egg Muffins
- Keto & Low-Carb: Perfectly fit a ketogenic or low-carbohydrate lifestyle.
- Easy Meal Prep: Make a batch ahead and have grab-and-go breakfasts or snacks ready.
- Savory and Flavorful: Loaded with sausage, cheese, garlic, and savory goodness.
- Simple to Make: Uses straightforward ingredients and baking method.
- Portable: Great for taking to work, school, or enjoying on the run.
Ingredients for Easy Sausage Egg Muffins
Here’s what you’ll need to make these keto-friendly breakfast muffins. The full list with measurements is in the recipe card below.
Main Ingredients
- Breakfast sausage (Meat)
- Cream cheese, softened (Dairy)
- Eggs, beaten (Binder)
- Garlic cloves, grated (Aromatic)
- Shredded cheddar cheese (Dairy)
- Almond flour (Nut Flour)
- Baking powder (Leavening Agent)
Optional Serving Sauce
- Marinara Sauce (Sauce)
(Note: the full ingredients list, including measurements, is provided in the recipe card below.)
Variations
I love the classic sausage and cheddar combination in these Sausage Egg Muffins, but feel free to customize!
- Different Sausage: Use hot Italian sausage (casings removed), turkey sausage, or even plant-based sausage crumbles.
- Different Cheese: Substitute Monterey Jack, Pepper Jack, Swiss, or Gruyere for the cheddar.
- Add Veggies: Mix in some finely chopped, sautéed vegetables like spinach (squeezed dry), mushrooms, or bell peppers.
- Add Herbs: Stir in some fresh chopped chives, parsley, or a pinch of dried sage or thyme.
- Make them Spicy: Use hot sausage or add a pinch of cayenne pepper or red pepper flakes to the mixture.
How to Make Easy Sausage Egg Muffins
Let me show you how simple it is to make these delicious Sausage Egg Muffins:
Prep and Cook Sausage
- First, I preheat my oven to 350ºF (180ºC).
- Next, I cook the breakfast sausage in a skillet over medium heat, breaking up the meat with a wooden spoon as it cooks.
- Once the sausage is browned and cooked through, I drain off any excess grease really well and set the cooked sausage aside to cool slightly.
Make the Mixture and Chill
- When the sausage has cooled down a bit (it’s important it’s not too hot, as it will cook the egg prematurely), I add it to a mixing bowl.
- I add the softened cream cheese to the bowl with the sausage. I mix these together well until there are no large cream cheese clumps left and it’s well combined with the sausage.
- Next, I stir in the shredded cheddar cheese, beaten eggs, grated garlic, almond flour, and baking powder.
- When the mixture is thoroughly incorporated, I allow it to chill in the refrigerator for 5-10 minutes. Make sure to chill the dough! The original recipe notes this is important to prevent flat bites instead of nicely formed balls/muffins.
Bake the Muffins
- While the mixture chills, I grease a standard 12-cup muffin tin well with cooking spray or butter. Silicone liners also work great here.
- Using a small cookie scoop (about 1.5 tablespoons) or two spoons, I scoop the chilled sausage, egg, and cheese mixture and place the “balls” into each cavity of the prepared muffin tin.
- I bake in the preheated oven for 18-20 minutes, until the Sausage Egg Muffins are puffed, golden brown, and cooked through.
Serve
- Serve warm
Tips and Tricks for the BEST Sausage Egg Muffins
Here are my secrets for making these Sausage Egg Muffins truly exceptional:
- Drain Sausage Well: Remove as much grease as possible after cooking the sausage to prevent oily muffins.
- Soften Cream Cheese: Ensure the cream cheese is fully softened for easy and smooth mixing with the sausage.
- Don’t Skip Chilling: The brief chill time helps the mixture firm up, making it easier to scoop and helping the muffins hold their shape better during baking.
- Grease Pan Well: Even if using non-stick, grease the muffin tin thoroughly or use liners to prevent sticking.
- Don’t Overbake: Bake just until puffed, golden, and cooked through. Overbaking can make them dry.
How to Serve
These Easy Sausage Egg Muffins are perfect served warm! Enjoy them:
- For Breakfast: A fantastic grab-and-go protein-packed breakfast.
- As a Snack: A savory and satisfying low-carb snack.
- For Brunch: A great addition to a brunch spread.
- With Dip (Optional): The original recipe suggests serving with marinara sauce for dipping! Keto-friendly ranch or a spicy aioli would also be delicious.
Make Ahead and Storage
These muffins are ideal for meal prep!
- Storage: Once completely cooled, store the Sausage Egg Muffins in an airtight container in the refrigerator for up to 4-5 days.
- Reheating: Reheat individual muffins in the microwave for 20-30 seconds or until warmed through. They can also be reheated briefly in a toaster oven or air fryer.
- Freezing: Freeze cooled muffins in a single layer on a baking sheet until solid, then transfer to a freezer-safe bag or container. Freeze for up to 2-3 months. Thaw overnight in the refrigerator or reheat directly from frozen (add extra time).
FAQs about Easy Sausage Egg Muffins
- Can I use a different type of flour?
- This recipe is designed to be low-carb/keto using almond flour. Coconut flour could potentially work but is much more absorbent, requiring significant adjustments (likely more egg/liquid). Regular all-purpose flour would change the carb count and texture.
- Are these like traditional muffins?
- No, these are more like baked egg cups or savory breakfast bites formed in a muffin tin. They don’t have the light, cakey texture of a traditional flour-based muffin. These Sausage Egg Muffins are dense and savory.
- Can I add vegetables?
- Yes! Finely chopped sautéed mushrooms, bell peppers, or spinach (squeezed dry) would be delicious additions to the mixture. Ensure veggies are pre-cooked and excess moisture is removed.
Enjoy this simple, savory, and incredibly satisfying Easy Sausage Egg Muffins recipe! It’s a perfect low-carb breakfast or snack.
Print
Easy Sausage Egg Muffins (Keto, Low Carb)
- Prep Time: 10 minutes
- Chill Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 12 1x
- Category: Breakfast, Snack, Appetizer, Keto, Low Carb
- Cuisine: American
Description
These sausage egg and cheese muffins are the perfect low carb, grab-and-go, Keto friendly breakfast option! They combine sausage, cream cheese, cheddar, and eggs into savory baked bites.
Ingredients
Scale
- 1 pound breakfast sausage (mild, hot, or sage)
- 4 ounces (1/2 block) cream cheese, softened
- 3 large eggs, beaten
- 2 cloves garlic, grated or finely minced
- 1 cup shredded cheddar cheese
- 1/3 cup superfine almond flour
- 1/2 teaspoon baking powder
- Salt and pepper (optional, to taste – sausage and cheese add saltiness)
- Marinara sauce (optional, for serving – use low-sugar for keto)
Instructions
- Preheat Oven and Prepare Muffin Tin: Preheat your oven to 350°F (180°C). Grease a standard 12-cup muffin tin generously with cooking spray.
- Cook Sausage: Cook the breakfast sausage in a skillet over medium heat, breaking up the meat with a wooden spoon, until browned and cooked through. Drain off any excess grease. Let the cooked sausage cool slightly. It’s important the sausage isn’t piping hot before mixing with cream cheese and egg.
- Combine Sausage and Cream Cheese: In a large mixing bowl, combine the slightly cooled cooked sausage and the softened cream cheese. Mix well with a fork or spatula until there are no large clumps of cream cheese remaining.
- Add Remaining Ingredients: Stir in the shredded cheddar cheese, beaten eggs, minced garlic, almond flour, and baking powder. Mix until all ingredients are well incorporated.
- Chill Mixture (Important): Cover the bowl and chill the mixture in the refrigerator for 5-10 minutes. Chilling helps the mixture firm up slightly, making it easier to scoop and preventing the muffins from becoming flat.
- Fill Muffin Tin: Using a small cookie scoop (about 1.5 – 2 tablespoons) or a spoon, scoop the mixture evenly into the prepared muffin tin cups, filling each about 3/4 full.
- Bake: Bake for 18-20 minutes, or until the muffins are puffed, golden brown, and cooked through (a toothpick inserted into the center should come out clean).
- Serve: Let the sausage egg muffins cool slightly in the pan before serving. Serve warm, optionally with marinara sauce for dipping.
Notes
- Sausage: Use your favorite type of ground breakfast sausage.
- Cream Cheese: Ensure cream cheese is well softened for easier mixing.
- Chilling: Don’t skip the brief chill time; it helps the muffins hold their shape better.
- Almond Flour: Use superfine almond flour for the best texture.
- Doneness: Muffins are done when set in the center and golden brown.
- Storage: Store cooled muffins in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or oven.