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Keto Egg & Sausage Muffins

KMFP
August 9, 2021 | Author: Ashley McCrary

These easy, low carb egg and sausage muffins are just 2 net carbs, packed with protein, taste delicious, & make the best on-the-go breakfast!

Muffin tins are for more than just batter! If you’re looking for a healthier breakfast option, these egg and sausage muffins are going to blow your mind. All you need is an easy-to-make egg mixture and a muffin tin, and you’ve got savory little bites that can serve as a weekend breakfast for the family or a great grab-and-go meal prep option.

a large platter with egg muffins covered with fresh parsely

In just 30 minutes, you’ll have prepped and baked the most delicious (& healthy) keto sausage egg muffins! These dairy-free breakfast muffin cups pack in 10 grams of protein to keep you going all morning! With just over 2 net carbs per egg muffin, this is an easy, delicious, low-carb keto breakfast option, that you can also eat for lunch! Or dinner!

What Makes This Recipe Work

Sick of sausage? Swap for bacon or chicken! Don’t want spice? Swap the chiles for bell peppers. Want more spice? Dice up some jalapeño. Add spinach! or kale! Or mushrooms. You just cannot go wrong.

These little egg and sausage muffin cups are so easy and so versatile that you will never get bored. Make a couple of batches of different flavors and you’ve got a low carb go-to ready and waiting!

a hand picking up one single sausage egg muffin

How To Make the Perfect Egg and Sausage Muffins!

Ingredients

  • eggs
  • breakfast sausage
  • canned coconut milk: make sure to get this unsweetened! This is the best dairy-free alternative to creating that creamy smooth texture in the eggs.
  • tomato
  • onion
  • dairy-free shredded mozzarella cheese: I use this dairy-free alternative instead of regular shredded cheese and can’t tell the difference!
  • canned diced chilies
  • lime juice
  • spices: salt/pepper, dried parsley, garlic cloves (or garlic powder).

Step by Step Instructions

  1. Sauté the garlic and onions in olive oil. Then, crumble in the sausage and cook together until the sausage is cooked. 
  2. Whisk the eggs in a large bowl and add in the cooked sausage mixture, parsley, coconut milk, tomatoes, cheese, chilies, and lime juice. Season with salt and pepper and mix together until combined.
  3. Fill each muffin cup halfway up with the sausage and egg mixture. Repeat for the whole muffin pan.
  4. Bake for 15-20 minutes, until set.

(more detailed steps in the recipe card below)

egg and sausage muffin cut open

Peachy Tips & Tricks

Egg and Sausage Muffins Pro Tips

  • Make sure to always cook the onions, garlic, and sausage together before adding to the egg mixture. This gives the sausage a little extra flavor.
  • Always grease your muffin tins. If not the eggs will stick.
  • Only fill each muffin cup with 1/2 to 3/4 of the egg mixture. This ensures it won’t overflow.
  • Let your muffins cool for about 10 minutes before attempting to remove them. Run a small spatula around the inside walls of the muffin holes to help loosen them before removing them.

Storage

Refrigerator: Store leftover egg and sausage muffins in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.

Freezer: Store your sausage muffins in an airtight container in the freezer for up to 3 months. Reheat when ready to serve.

FAQs

Keto Egg & Sausage Muffins: FAQs

Are these sausage egg muffins keto?

Yes! With just 2.3 net carbs per egg cup, this is the perfect low-carb keto breakfast.

Can I add regular cheese to these sausage muffins?

Yes! If you are not dairy-free and would prefer to use regular shredded cheddar cheese or mozzarella cheese for your egg and sausage muffins, substitute the same quantity as the dairy-free mozzarella cheese. You can also replace coconut milk with heavy cream!

Can I make these sausage and egg muffins ahead of time?

This is the perfect recipe for meal prep. Make a batch on Sunday and store them in separate glass containers for easy grab-and-go snacks, breakfasts, or lunches. To reheat, simply wrap in a damp paper towel and pop in the microwave for 30-40 seconds. Top with hot sauce or dairy-free sour cream and enjoy!

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Keto Egg and Sausage Muffins | Dairy-Free!

These easy, low-carb egg and sausage muffins are just 2 net carbs, packed with protein, taste delicious, & make the best on-the-go breakfast!

  • Total Time: 30 minutes
  • Yield: 12 egg muffins 1x

Ingredients

Scale
  • 12 large eggs, beaten
  • 1 pound of sausage
  • 2 tablespoons coconut milk, canned unsweetened
  • 1/2 tomato, diced
  • 1/2 onion, diced
  • 2 garlic cloves, minced
  • 3/4 cup dairy-free shredded mozzarella cheese
  • 1 small can diced chilies
  • 1 tablespoon dried parsley
  • 1/2 lime, juiced
  • salt/pepper to taste

Instructions

  1. Preheat oven to 350°F. Lightly spray a 12-cup muffin tin with nonstick oil spray.
  2. Heat a large skillet over medium-high heat. Add in the olive oil along with the garlic and onions. Cook until fragrant. Crumble in the sausage and cook together for 5-6 minutes or until sausage is cooked. 
  3. In a large bowl, whisk together eggs. Add in the cooked sausage mixture, parsley, coconut milk, tomatoes, cheese, chilies, and lime juice. Season with salt and pepper, to taste. Mix together until combined.
  4. Add egg mixture halfway up into each tin of a greased muffin tin.
  5. Bake for 15-20 minutes, until set. Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
  6. Enjoy!

Notes

  • If you are not dairy-free you can sub heavy cream for coconut milk and regular mozzarella cheese. 
  • Author: Ashley McCrary
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Breakfast
  • Method: Stovetop/Oven
  • Diet: Gluten Free

Keywords: Egg Muffins, Keto, Low Carb Breakfast

5 thoughts on "Keto Egg & Sausage Muffins"

  1. Rita says:

    This is one of my faves <3

    1. Ashley McCrary says:

      Thank you. So happy to hear!

  2. Allison says:

    Hi! I love following you:) Can you make these muffins as a breakfast casserole in a 9 X 13 dish?

    1. Ashley McCrary says:

      You could for sure do that!


 

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About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

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✨Grab the full recipe in my profile or at https://healthylittlepeach.com/mini-apple-pie-crescent-rolls/

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👇🏼My 2 favorite healthy swaps for oil when baking, applesauce and Greek yogurt. Both options will save you a ton of calories and fat and give you the same results as oil. 

These swaps are for baked goods such as cakes, cupcakes, sweet breads, and muffins. 

🍎APPLESAUCE SWAP: When substituting applesauce for oil in baked goods, the ratio is 1:1. 

Example: If the recipe calls for 1/4 cup of oil, use 1/4 cup of applesauce or 1/2 cup oil use 1/2 cup applesauce. It’s a equal swap. 

🍎For every 1/2 cup of oil replaced with applesauce, you will save over 900 calories and 110 grams of fat. It will also make your cakes and baked goods super moist. 

✨GREEK YOGURT SWAP: For everyone 1 cup of oil sub 3/4 cup Greek or plain yogurt. 

Example: If you are using 1/2 cup oil, use 1/4 cup Greek yogurt. For 1/2 cup of oil there is over 900 calories. For 1/4 cup of Greek yogurt there is only 38 calories. 

Greek yogurt adds more protein and cuts fat by 100%

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#ad Jump into fall with this delicious and easy Kielbasa and Cabbage Pierogy Skillet featuring @mrstspierogies. There is nothing like a cozy and comforting family meal to
help kick off cool weather season.
 
Ready to fall into the season with us? In honor of #NationalPierogyDay, Mrs. T’s Pierogies is releasing a limited edition flavor of Pumpkin Spice Pierogies! (um–YUM!) Head over to their Instagram, @mrstspierogies for a chance to win a box (while supplies last!) Don’t miss out– there’s only 70 boxes being released in honor of the brands 70th anniversary (not sold in stores!)
 
Pierogy and Sausage Cabbage Skillet
1 package Mrs. T’s Classic Cheddar Pierogies
1 package beef kielbasa or beef sausage of choice
1 medium head of cabbage, shredded
1 onion - sliced
salt and pepper
2 tablespoon olive oil or butter, divided
3 garlic cloves, minced
 
Step 1: Add 1 tablespoon butter to a skillet and add in the garlic and allow to cook for 20
seconds. Next, add in the sausage and sauté until it’s browned on both sides. Remove
and set aside. In the same skillet (do not wipe it out), add in the shredded cabbage and
onions. Cook for 8-10 minutes or until tender. 
 
Step 2: Brown the pierogies in a no-stick pan with the butter. Brown on both sides for
about 6- 8 minutes per side. 
 
Step 3: Place the pierogies and cooked kielbasa in with the cabbage.
 
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Follow @healthylittlepeach for more recipes. 

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✨Grab the full recipe in my profile or at https://healthylittlepeach.com/air-fryer-honey-garlic-salmon/

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1 tablespoon sesame oil
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2 carrots, peeled and chopped
2 celery stalks, chopped
4 cloves garlic, minced
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2 cups beef broth (optional, but adds so much flavor) You can sub vegetable broth for both chicken and beef
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3. Season to taste with salt and pepper and add in the chicken and beef broth. 
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✨Grab the full recipe in my profile or at 
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