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Keto Sausage & Cheddar Egg Muffins

Keto egg muffins with sausage, cheddar cheese, and spinach

When mornings get hectic (and let’s be real—they often do), having something ready-to-go in the fridge is a total lifesaver. That’s why we’re obsessed with these Keto Sausage & Cheddar Egg Muffins.

They started as a simple idea to make our mornings less chaotic and our breakfast choices a whole lot smarter. We were meal prepping on a Sunday and figured—why not bake everything we love about a savory breakfast into a portable muffin tin? The result was better than we expected: cheesy, meaty, satisfying little bites that keep well all week and reheat beautifully.

These egg muffins are one of our favorite make-ahead options. They’re packed with protein from the sausage and eggs, the cheddar brings that perfect sharp bite, and you can toss in spinach, peppers, or whatever you’ve got on hand. They’re great for grab-and-go breakfasts, post-workout snacks, or even a lazy lunch.

We like making a big batch at the start of the week, and honestly—they never last long.

Cuisine ,
Courses , , ,
Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 20 mins Rest Time: 5 mins Total Time: 35 mins
Servings 6
Calories 290
Description

These savory egg muffins are loaded with ground sausage, sharp cheddar, and wholesome eggs. Ideal for keto meal prep, they’re easy to customize, store well, and taste amazing hot or cold.

Ingredients
  • 10 large eggs
  • 8 oz ground breakfast sausage
  • 1 cup shredded cheddar cheese
  • 1/2 cup chopped spinach (optional)
  • 1/4 cup heavy cream
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Salt, to taste
  • Pepper, to taste
  • Nonstick cooking spray or olive oil (for greasing muffin tin)
Instructions
    Preheat & Prep
  1. Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with nonstick spray or olive oil.
    2. Cook the Sausage
  2. In a skillet over medium heat, cook the sausage until browned and fully cooked. Drain any excess fat and set aside.
    3. Whisk the Eggs
  3. In a large mixing bowl, whisk together the eggs, heavy cream, garlic powder, onion powder, salt, and pepper.
    4. Assemble the Muffins
  4. Divide the cooked sausage evenly between the muffin cups. Add a bit of chopped spinach to each (if using), then sprinkle with shredded cheddar cheese.
    5. Add the Egg Mixture
  5. Pour the egg mixture evenly over each cup, filling them about 3/4 of the way full.
    6. Bake
  6. Place the muffin tin in the oven and bake for 18–22 minutes, or until the egg muffins are puffed up and set in the center.
    7. Cool & Store
  7. Let muffins cool for 5 minutes before removing. Store in an airtight container in the fridge for up to 5 days.

Nutrition Facts

Servings: 6 ServingCalories:290kcalTotal Fat:24gSaturated Fat: 9gTotal Carbohydrate:2gDietary Fiber: 0gSugars: 1gProtein:17g

Note

Substitutions & Variations

  • Dairy-Free: Use coconut milk instead of cream and skip the cheese or use a plant-based option.
  • Vegetarian: Replace sausage with sautéed mushrooms and bell peppers.
  • Spicy Option: Use hot sausage and a pinch of red pepper flakes.
  • Cheese Swap: Try pepper jack, mozzarella, or feta for a different flavor profile.
Read it online: https://ketoeatsrecipes.com/recipe/keto-sausage-cheddar-egg-muffins/