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Keto Sausage & Veggie Breakfast Muffins

These keto sausage and veggie breakfast muffins have saved us more mornings than we can count. When the weekdays get busy but we still want a warm, hearty breakfast that fuels our day without kicking us out of ketosis, these muffins are our go-to. We love how easy they are to prep ahead of time—and even better, they’re totally customizable with whatever veggies or cheese we’ve got on hand.

The base is a simple egg mixture combined with juicy crumbled sausage, sautéed bell peppers, spinach, and just the right amount of cheddar. Baked in muffin tins until golden and set, they’re the ultimate grab-and-go option that still feels like a comforting homemade breakfast. Whether we’re enjoying one with our morning coffee or packing a few for a post-workout snack, they’re always satisfying, filling, and keto-friendly.

Cuisine ,
Courses , ,
Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins
Servings 12
Calories 210
Description

These protein-packed egg muffins are filled with flavorful sausage, sautéed vegetables, and gooey cheese for a deliciously satisfying start to the day. Great for on-the-go or make-ahead breakfasts!

Ingredients
    For the Muffins:
  • 8 large eggs
  • 1/2 cup heavy cream
  • 1 cup cooked breakfast sausage (crumbled)
  • 1/2 cup diced red bell pepper
  • 1/2 cup chopped spinach
  • 1/3 cup shredded cheddar cheese (optional)
  • 1/4 cup diced onion
  • 1/2 tsp garlic powder
  • Salt & pepper, to taste
  • Avocado oil or olive oil spray (for greasing muffin tin)
Instructions
    Step 1: Preheat & Prep
  1. Preheat your oven to 350°F (175°C).
  2. Lightly grease a 12-cup muffin tin with avocado oil or olive oil spray.
    3. Step 2: Sauté the Veggies
  3. In a skillet over medium heat, sauté the bell pepper and onion in a small amount of oil for about 3–4 minutes, until slightly softened.
  4. Add the chopped spinach and cook for another 1–2 minutes until wilted. Set aside.
    5. Step 3: Whisk the Egg Base
  5. In a large bowl, whisk together the eggs, heavy cream, garlic powder, salt, and pepper until smooth.
    6. Step 4: Assemble the Muffins
  6. Divide the cooked sausage and sautéed veggies evenly into the muffin cups.
  7. Pour the egg mixture over the fillings, filling each cup about 3/4 full.
  8. Sprinkle the shredded cheese on top (if using).
    9. Step 5: Bake
  9. Bake for 18–20 minutes or until the eggs are set and the tops are lightly golden.
  10. Let cool for 5 minutes before removing from the pan.
    11. Step 6: Serve or Store
  11. Enjoy warm or let them cool completely and store in the fridge for up to 5 days. They also freeze beautifully!

Nutrition Facts

Servings: 12 ServingCalories:210kcalTotal Fat:16gSaturated Fat: 6gTotal Carbohydrate:2gDietary Fiber: 0.5gSugars: 0gProtein:13g

Note

Substitutions & Variations

  • Dairy-Free: Omit the cheese and use unsweetened coconut milk or almond milk in place of cream.
  • Vegetarian: Swap sausage for chopped mushrooms or a plant-based sausage.
  • Extra Greens: Add kale or zucchini for even more fiber and nutrients.
  • Spicy Version: Use hot Italian sausage and a pinch of red pepper flakes.
  • Cheese Options: Swap cheddar for feta, mozzarella, or pepper jack for variety.
Read it online: https://ketoeatsrecipes.com/recipe/keto-sausage-veggie-breakfast-muffins/