Low Carb Sausage Egg Muffins

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Low Carb Sausage Egg Muffins – Make ahead for an easy, healthy breakfast both for you and your kids. Freezable, simple ingredients, quick and delicious recipe!

sausage egg muffins recipe

We pretty much eat the same thing for breakfast every single morning, but sometimes we just need to switch it up. These sausage egg muffins, filled with sausage, bell pepper, cheddar, pepper jack, and basil, are an easy way to do that.

Like bacon, egg, and cheese breakfast muffins, this egg muffin recipe is bursting with incredible flavor. It also makes a very fluffy egg muffin cup.

Eat them with a fork, or eat them with your fingers, making them the perfect breakfast on the go. They’re quick, low carb, and healthy, giving you a boost of protein to start your day off right.

sausage egg muffins on a white plate

If you love these egg cups, you’ll also love these ham and cheese egg muffins.

I JUST WANT THE RECIPE! TAKE ME TO THE RECIPE FOR LOW CARB SAUSAGE EGG MUFFINS!

If you’d rather skip all of my cooking tips, important cooking info for this recipe, and similar recipe ideas – and get straight to this delicious low carb sausage egg muffins recipe – just scroll down to the bottom, where you’ll find a printable recipe card.

sausage egg muffins in a cast iron muffin tin

CAN YOU MAKE AHEAD AND FREEZE BREAKFAST MUFFINS WITH EGGS?

Yes, you can. In fact, you can make enough for a couple weeks in a very short amount of time.

  • Make a batch or two of sausage and egg muffins and allow them to cool.
  • Then place them all in a freezer bag or freezer tight container and freeze for easy breakfasts all week.
  • When morning comes, simply warm them up in the microwave or the oven, whichever your preference.

sausage egg muffins popped out of muffin tin, ready to eat for an easy breakfast

TIPS FOR HOW TO BAKE EGGS IN A MUFFIN TIN

Baking eggs in a muffin tin is actually really easy, even when you have multiple ingredients you’re trying to fit in each small muffin cup.

  • Make sure all of your ingredients are ready first… Sausage (or bacon or ham) is cooked, peppers and onions are sautéed, cheese is shredded, veggies are washed and ready, and eggs are whipped up with either heavy whipping cream or milk.

cooking sausage and peppers in a cast iron skillet

  • Spray the muffin pan with cooking spray before adding any ingredients to it.
  • Start by adding solid ingredients, like your meat, vegetables, cheese, etc.

layering sausage and cheese for sausage egg muffins in cast iron muffin pan

  • Then pour the egg mixture into the muffin tin, filling each cup about 3/4 of the way full; this will leave a little room for expansion in baking.

fill egg cups with egg mixture for easy sausage egg muffins

  • Then bake the sausage egg muffins, following your recipe instructions.

cooked sausage egg muffins in cast iron muffin pan

HOW TO TELL WHEN EGG MUFFINS ARE DONE

You’ll be able to tell when your egg muffins are done by both sight and touch. They’ll be fluffy and not jiggly in the middle.

Of course, if you really want to make sure the eggs are cooked through, you can always use a cooking thermometer to check the temperature. According to the Egg Safety Center, any type of quiche or egg casserole should reach a temperature of 160°F.

low carb sausage egg muffins in a muffin pan

IF YOU LOVE THIS SAUSAGE EGG MUFFINS RECIPE, TRY SOME OF OUR OTHER BREAKFAST FAVORITES:

Bacon, Egg, and Cheese Breakfast Muffin Cups

McDonald’s Egg McMuffin (Copycat Recipe)

Tex-Mex Omelette

Easy Omelet Breakfast Muffin

Smoky Cheddar Breakfast Bake

WAYS YOU CAN CHANGE UP BAKED EGG MUFFINS

  • Add minced onions.
  • Or if you like them better, add chopped green onions.
  • Add chopped up spinach to the egg mixture.
  • Use smoked cheese or Queso Fresco in place of cheddar, colby jack, or pepper jack.
  • Add a different type of meat, like ham or bacon.
  • Or go meatless.

low carb sausage egg muffins from scratch with basil on top

KITCHEN TOOLS YOU’LL NEED TO MAKE EGG MUFFINS WITH SAUSAGE:

Frying Pan and Spatula

Cutting Board and Sharp Knife

Cheese Grater

Liquid Measuring Cup

Mixing Bowl and Whisk

Muffin Tins

Cooking Thermometer (optional)

LOW CARB SAUSAGE EGG MUFFINS RECIPE

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low carb sausage egg muffins recipe from scratch

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Low Carb Sausage Egg Muffins

Low carb sausage egg muffins you can make ahead for an easy, healthy breakfast both for you and your kids. Freezable, simple, and delicious!

Course Breakfast, Main
Cuisine American, Breakfast, Breakfast/Brunch, Main Dish
Keyword easy breakfast, low carb breakfast, sausage egg muffins
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 30 minutes
Servings 16 servings
Calories 179 kcal
Author Mel Lockcuff

Ingredients

  • 1 tablespoon salted butter
  • 1 medium bell pepper minced
  • 1 pound sausage
  • 1 tablespoon fresh basil chopped
  • 1/2 cup cheddar cheese shredded
  • 1/2 cup pepper jack cheese shredded
  • 10 large eggs
  • 1/4 cup heavy whipping cream
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Instructions

  1. Pre-heat your oven to 375°. 

  2. Add the butter to a large skillet, and turn the heat on medium heat.

  3. Wash and mince the bell pepper, and add to the melted butter. Sauté for 3 to 5 minutes, or until the peppers begin to soften.

  4. Add the sausage to your skillet, and mix in with the peppers.

  5. Stir in the chopped basil leaves, and cook the sausage thoroughly.

  6. Remove the sausage and pepper mixture from the heat, and drain well.

  7. Meanwhile, shred both cheeses and set aside.

  8. Whisk together the eggs, heavy whipping cream, salt, and black pepper.

  9. Spray your muffin tins with cooking spray.

  10. Put 1 to 2 tablespoons of sausage in the bottom of each muffin cup.

  11. Then add a layer of both kinds of cheese.

  12. Pour the whipped egg mixture over your sausage and cheese, filling each muffin cup about 3/4 of the way full.

  13. Bake at 375° for about 20 to 25 minutes, or until the egg muffins are fluffy, not jiggly, and have come to temperature.* 

  14. Allow to cool for 2 to 3 minutes before running a table knife around the edges of your muffin cups; then pop out the muffins onto a wire rack

  15. Serve immediately and enjoy!**

Recipe Notes

*You don't want your egg muffins to get too brown, but you do want to make sure they're thoroughly cooked through. 

**You can serve them immediately, or you can refrigerate or freeze them. Then pop them in the microwave in the morning, and enjoy a warm breakfast with hardly any effort! They're perfect for a quick, on the go, healthy breakfast!

Nutrition Facts
Low Carb Sausage Egg Muffins
Amount Per Serving
Calories 179 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 6g38%
Cholesterol 150mg50%
Sodium 346mg15%
Potassium 138mg4%
Protein 10g20%
Vitamin A 570IU11%
Vitamin C 9.7mg12%
Calcium 74mg7%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
low carb sausage egg muffins easy breakfast recipe

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