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Keto Sausage Egg Muffins

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Today, I'm excited to share with you a delightful recipe that has become a staple in my kitchen - Keto Sausage Egg Muffins. These little bites of joy are not only delicious but also perfectly align with our keto goals. Let's dive into this amazing recipe, which I assure you will become a favorite for busy mornings and meal prep.

closeup of keto sausage egg muffins on a plate

What are the Keto Sausage Egg Muffins Key Ingredients?

Before we jump into the recipe, let's talk about what makes these keto sausage egg muffins so special. The key ingredients here are hard-boiled eggs, ground breakfast sausage, almond flour, Greek yogurt, and Colby jack cheese. Each ingredient plays a crucial role. The hard-boiled eggs provide a high protein base, the sausage adds a savory punch, and the almond flour keeps it low-carb. Greek yogurt brings in a creamy texture, and the cheese? Well, that’s the gooey delight in every bite!

The combination of green onions and spices like garlic powder adds depth to the flavor, making these muffins more than just a quick breakfast option. They're a healthy breakfast recipe, packed with healthy fats and proteins, perfect for those on a keto diet.

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Keto Sausage Egg Muffins Recipe Card

Keto Sausage Egg Muffins

Prep Time: 15 minutes

Cook Time: 20-25 minutes

Servings: 8

Net Carbs: 5 net carbs per serving

ingredients for keto sausage egg muffins

Ingredients:

  • 8 Hard boiled eggs
  • ½ lb. Ground breakfast sausage
  • 2 C. Almond flour
  • ½ C. Plain Greek yogurt
  • ⅓ C. Chopped green onions
  • 3 tsp. Baking powder
  • 4 Tbsp. Butter, melted
  • 4 Tbsp. Olive oil
  • 1 C. Shredded Colby jack cheese
  • ½ tsp. Garlic powder
  • Salt and pepper to taste
filling in muffin line
egg added to top of mixture
added mixture over egg

Instructions:

  1. Preheat the oven to 400 degrees. 
  2. Brown the breakfast sausage completely in a skillet, and drain the excess grease. 
  3. Add the almond flour, greek yogurt, green onions, baking powder, butter, oil, cheese, garlic powder, the cooked sausage and salt and pepper to taste to a mixing bowl, and blend until well combined. 
  4. Fill the sections of a muffin tin with cupcake liners. 
  5. Add the batter to the cupcake liners to fill them ⅓ of the way full.
  6. Press a hard boiled egg into each section of the muffin tin. 
  7. Cover the hard boiled eggs with the remaining batter, covering them completely. 
  8. Bake for 20-25 minutes until browned and cooked through. 
  9. Let the muffins cool completely before trying to remove them from the cupcake liners.
keto muffins in tin

Tips for Perfect Keto Sausage Egg Muffins

  • Muffin Tin Magic: Use silicone muffin cups or a nonstick cooking spray for easy removal.
  • Egg Size Matters: Small to medium eggs work best to ensure a good egg-to-mixture ratio in each muffin.
  • Checking for Doneness: Insert a butter knife into the muffins. They’re done if it comes out clean.
  • Flavor Variations: Feel free to add bell peppers, spinach, or even a dash of hot sauce to the sausage mixture for extra zing.
  • Storage Solutions: Store in an airtight container in the fridge. They reheat well in a microwave or toaster oven for 1-2 minutes.
keto sausage egg muffins on a plate

Conclusion

There you have it, the perfect recipe for keto sausage egg muffins. This recipe isn’t just about following exact measurements or a basic recipe; it’s about creating a perfect breakfast that’s easy, nutritious, and absolutely delicious. Whether you're following a strict keto diet or just looking for a healthy breakfast recipe, these muffins are a great option. They’re a perfect balance of healthy fats, high protein, and great taste. Give it a try, and let these little savory muffins brighten up your morning!

Yield: 8

Keto Sausage Egg Muffins

closeup of keto sausage egg muffins on a plate

Keto Sausage Egg Muffins: A delicious, low-carb breakfast option featuring a blend of savory sausage, hard-boiled eggs, and melted Colby jack cheese, all nestled in a light almond flour base. Perfect for busy mornings or meal prep, these muffins offer a satisfying and nutritious start to your day.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 8 Hard boiled eggs
  • ½ lb. Ground breakfast sausage
  • 2 C. Almond flour
  • ½ C. Plain greek yogurt
  • ⅓ C. Chopped green onions
  • 3 tsp. Baking powder
  • 4 Tbsp. Butter melted
  • 4 Tbsp. Olive oil
  • 1 C. Shredded colby jack cheese shredded
  • ½ tsp. Garlic powder
  • Salt and pepper to taste

Instructions

    Preheat the oven to 400 degrees.
    Brown the breakfast sausage completely in a skillet, and drain the excess grease.
    Add the almond flour, greek yogurt, green onions, baking powder, butter, oil, cheese, garlic powder, the cooked sausage and salt and pepper to taste to a mixing bowl, and blend until well combined.
    Fill the sections of a muffin tin with cupcake liners.
    Add the batter to the cupcake liners to fill them ⅓ of the way full.
    Press a hard boiled egg into each section of the muffin tin.
    Cover the hard boiled eggs with the remaining batter, covering them completely.
    Bake for 20-25 minutes until browned and cooked through.
    Let the muffins cool completely before trying to remove them from the cupcake liners.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 508Total Fat: 44gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 29gCholesterol: 240mgSodium: 650mgCarbohydrates: 9gNet Carbohydrates: 5gFiber: 4gSugar: 3gProtein: 22g

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