Sausage and Egg Muffins are a great make-ahead breakfast idea for busy mornings. They reheat easily and are perfect to grab and go. As a mom of six, it is important to me that my kids eat a nutritious breakfast in the mornings before school.
This quick and easy protein-rich breakfast idea features roll sausage. Sometimes I look at the roll sausages and wonder if they are up to par with the packages of fresh sausage. I prefer these because there is no trying to squeeze the meat out of sausage casings to use it in recipes. I try to avoid that at all costs.
This sausage egg muffins recipe is a great base recipe to incorporate different flavors. I just made it as a family serve dish in a large deep dish pie plate, Sausage and Egg Pie. My kids loved it!
If you want a quick breakfast that can easily be turned into a big batch, give this delicious recipe a try. They’re high protein, low carb, and one of the easiest ways to get everyone fed so that you’re out the door on time and on schedule. Breakfast egg muffins are also great for meal prep.
In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.
This easy recipe is low carb, keto, gluten-free, grain-free, sugar-free, and Trim Healthy Mama friendly.
Ingredients
Sausage – You can use pork sausage, turkey sausage, or any other type of breakfast sausage that you want.
Almond flour – Used to make the crust.
Coconut flour – Coconut flour absorbs some of the fat from the sausage.
Eggs – The main protein of this dish. This works best with medium or large eggs. Extra large or jumbo eggs may be too big for the tin.
Salt and pepper – You can season to taste.
Cheddar cheese – To add on top.
Fresh rosemary – I love the pop of flavor from fresh herbs. Use what you enjoy or just sprinkle on some dried parsley for color.
How to Make Sausage Egg Muffins
I love how easy this recipe is. You do not need to cook the sausage first.
Step One: Preheat the oven to 400 degrees. Be sure to spay a muffin pan with nonstick cooking spray.
Step Two: Mix the sausage with the two flours. Divide into 12 equal parts and press into the bottom and up the sides of the muffin tin.
Step Three: Crack an egg and add to each. Sprinkle with salt and pepper and bake for 30 minutes.
Step Four: Take the muffin tin out of the oven and sprinkle with cheese and rosemary. Bake for another 5-10 minutes to make sure that the sausage is fully cooked.
Variations
Add different vegetables – These savory muffins are great how they are, but you can easily add your favorite veggies as great options. Fresh spinach, diced green peppers, red bell pepper, or chopped green onions are all welcomed additions.
Add more cheese – I love making these sausage breakfast muffins because there is always room for more cheese. You can use Colby Jack, mozzarella cheese, or any other flavors.
Add seasonings – Garlic powder, onion powder, and even cayenne pepper can easily be other simple ingredients to add.
Caprese Sausage Egg Muffins: Use Italian Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven to add the cheese put a slice of fresh mozzarella on top of each. Bake for 5 minutes until it is slightly melted. Remove from the oven and top each with a slice of tomato and a sprig of fresh basil.
Spicy Sausage Egg Muffins: Use Spicy Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven, top each with shredded cheddar jack cheese. Bake an additional 5-10 minutes until the cheese is melted and bubbly. Put a slice of fresh avocado on each. Serve with spicy salsa and sour cream.
Common Questions
What else can I pair with this healthy breakfast recipe?
Since these sausage muffins are really a simple meal on their own, adding a little bit of fresh fruit really rounds out the menu. If you’re in a breakfast rut, keep it simple.
What is the best way to store leftovers?
Be sure to let all the leftovers of this sausage egg muffin recipe cool down, before adding to an airtight container. You can store these sausage egg muffin cups in the fridge for the next day and then reheat or warm them up fully before eating.
How do I know that the sausage mixture is fully cooked?
Using a meat thermometer is the best way to ensure that all the savory sausage is cooked all the way. Insert the meat thermometer into the sausage portion of the recipe. As long as it reads 160 degrees, they should be done and ready to enjoy.
For a sweet make-ahead breakfast, check out my Almond Crusted Breakfast Cheesecakes. They are the perfect breakfast dessert!
Like what you see? Follow me on Facebook and Instagram! Love this recipe? Leave a comment & a 5-star rating right here! Make sure you don’t miss new recipes by getting email updates!
Sausage Egg Muffins
These low carb keto Sausage Egg Cups are a great make-ahead breakfast idea for busy mornings. They reheat easily and are perfect to grab and go.
Ingredients
Instructions
-
Preheat oven 400. Spray a 12 hole muffin tin liberally with cooking spray. Make sure to spray all the way up the sides and the top of the pan.
-
Combine the sausage with the almond flour, coconut flour, and ground flax. Divide into 12 pieces and press each piece into the bottom and up the sides of each muffin tin hole. Crack an egg into each. Sprinkle with the salt and pepper. Bake for 30 minutes.
-
Remove the tin from the oven and sprinkle the cheese and rosemary on top. Bake for an additional 5-10 minutes until the sausage is fully cooked (I stuck a meat thermometer into the crust to make sure it was 160) and the cheese is melted and bubbly.
Notes
Dairy-free option – Omit the cheese.
Nutrition
Calories: 241.3Carbohydrates: 2.2gProtein: 14.4gFat: 19.2gSaturated Fat: 6.9gPolyunsaturated Fat: 2.3gMonounsaturated Fat: 6.8gTrans Fat: 0.1gCholesterol: 200.3mgSodium: 465.1mgPotassium: 162.3mgFiber: 1gSugar: 0.4gVitamin A: 360.8IUVitamin C: 0.3mgCalcium: 101.4mgIron: 1.4mg
More Keto Egg Recipes:
Asparagus Quiche
Spinach and Feta Quiche
Baked Frittata
Keto Eggs Florentine
Low Carb Quiche with Bacon
Carnivore Breakfast Muffins
And don’t forget to try my Keto Sausage Rolls!
Originally Published August 10, 2016. Revised and Republished January 4, 2024.