Keto Egg & Sausage Muffins

Name: Keto Egg and Sausage Muffins | Dairy-Free!
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 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

K MF P

★★★★★

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!

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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

Sauté the garlic and onions in olive oil. Then, crumble in the sausage and cook together until the sausage is cooked.
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.
Fill each muffin cup halfway up with the sausage and egg mixture. Repeat for the whole muffin pan.
Bake for 15-20 minutes, until set.

(more detailed steps in the recipe card below)

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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