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    Home » Breakfast & Brunch Recipes » Sausage Egg Muffins

    Sausage Egg Muffins

    Dairy Free RecipesGluten & Grain Free RecipesLow Carb & Keto RecipesTrim Healthy Mama Recipes

    Published: Aug 10, 2016 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
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    pinterest image for keto sausage egg muffins
    pinterest image for keto sausage egg muffins
    pinterest image for keto sausage egg muffins
    pinterest image for keto sausage egg muffins
    Sausage Egg Muffins are a great make-ahead breakfast idea for busy mornings. They reheat easily and are perfect to grab and go. As a mom of six, it is important to me that my kids eat a nutritious breakfast in the mornings before school. This easy recipe is low carb, keto, gluten-free, grain-free, sugar-free, and Trim Healthy Mama friendly.

    Sausage Egg Muffin cut in half on plate with fork and halved cherry tomatoes. Cup of coffee and sheet pan of Sausage Eff Muffins next to white plate

    This quick and easy protein-rich breakfast idea features roll sausage. Sometimes I look at the roll sausages and wonder if they are up to par with the packages of fresh sausage. I prefer these because there is no trying to squeeze the meat out of sausage casings to use it in recipes. I try to avoid that at all costs.

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    Hand holding half a sausage egg muffin in from of white plate with halved cherry tomatoes

    This sausage egg muffins recipe is a great base recipe to incorporate different flavors. I just made it as a family serve dish in a large deep dish pie plate. My kids loved it! That recipe with its tweaks will be coming very soon. For a sweet make-ahead breakfast check out my Almond Crusted Breakfast Cheesecakes. They are the perfect breakfast dessert!

    How to Make Sausage Egg Muffins

    I love how easy this recipe is. You do not need to cook the sausage first. Simply press it into the muffin tin and crack an egg on top.

    Muffin Tin with sausage meat in mold. Half shaped into sausage cup, half balls of sausage meat

    Sprinkle with a little salt, pepper, and cheese and these healthy sausage egg muffins are good to go.

    Muffin Tin with Sausage cups in mold with raw egg in each one before baking

    Here are some other flavor ideas: 

    Caprese Sausage Egg Muffins: Use Italian Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven to add the cheese put a slice of fresh mozzarella on top of each. Bake for 5 minutes until it is slightly melted. Remove from the oven and top each with a slice of tomato and a sprig of fresh basil.

    Spicy Sausage Egg Muffins: Use Regular Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven top each with shredded cheddar jack cheese. Bake an additional 5-10 minutes until the cheese is melted and bubbly. Put a slice of fresh avocado on each. Serve with spicy salsa and sour cream.

    Sausage Egg Muffins in muffin tray sprinkled with shredded cheese

    More Keto Egg Recipes:

    Asparagus Quiche

    Spinach and Feta Quiche

    Keto Eggs Florentine

    Low Carb Quiche with Bacon

    Carnivore Breakfast Muffins

    And don't forget to try my Keto Sausage Rolls.

    Sausage Egg Muffins on white platter atop a red napkin

    Like what you see? Follow me on Facebook! Love this recipe? Leave a comment & 5-star rating right here! Make sure you don’t miss new recipes by getting email updates!

    Sausage Egg Muffin cut in half on plate with fork and halved cherry tomatoes. Cup of coffee and sheet pan of Sausage Eff Muffins in background

    Sausage Egg Muffins

    These low carb keto Sausage Egg Cups are a great make-ahead breakfast idea for busy mornings. They reheat easily and are perfect to grab and go.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 15 minutes
    Cook Time: 40 minutes
    Total Time: 55 minutes
    Course: Breakfast, brunch
    Cuisine: American
    Servings: 12 egg muffins
    Calories: 246
    Author: Taryn

    Ingredients

    • 1 lb sausage
    • 3 tablespoon almond flour
    • 3 tablespoon coconut flour
    • 3 tablespoon ground golden flax
    • 12 eggs
    • ½ teaspoon salt
    • ¼ teaspoon pepper
    • 1 cup cheddar cheese
    • 1 teaspoon fresh rosemary finely chopped
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    Instructions

    • Preheat oven 400. Spray a 12 hole muffin tin liberally with cooking spray. Make sure to spray all the way up the sides and the top of the pan.
    • Combine the sausage with the almond flour, coconut flour, and ground flax. Divide into 12 pieces and press each piece into the bottom and up the sides of each muffin tin hole. Crack an egg into each. Sprinkle with the salt and pepper. Bake for 30 minutes.
    • Remove the tin from the oven and sprinkle the cheese and rosemary on top. Bake for an additional 5-10 minutes until the sausage is fully cooked (I stuck a meat thermometer into the crust to make sure it was 160) and the cheese is melted and bubbly.

    Notes

    Other flavor ideas: Caprese Sausage Muffins: Use Jimmy Dean Italian Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven to add the cheese put a slice of fresh mozzarella on top of each. Bake for 5 minutes until it is slightly melted. Remove from the oven and top each with a slice of tomato and a sprig of fresh basil. Spicy Sausage Muffins: Use Jimmy Dean Regular Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven top each with shredded cheddar jack cheese. Bake an additional 5-10 minutes until the cheese is melted and bubbly. Put a slice of fresh avocado on each. Serve with spicy salsa and sour cream.

    Nutrition

    Calories: 246 | Carbohydrates: 2g | Protein: 14g | Fat: 19g | Saturated Fat: 7g | Cholesterol: 200mg | Sodium: 462mg | Potassium: 184mg | Fiber: 1g | Sugar: 0g | Vitamin A: 360IU | Vitamin C: 0.2mg | Calcium: 106mg | Iron: 1.5mg
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    Comments

    1. Gabriella Silva says

      September 12, 2021 at 4:04 pm

      These are great! I mix the eggs like scramble and add chopped jalapeño and tomatoes. This also helps make sure 1 egg doesnt overflow the tin cups. Also great with frta cheese and chopped kalamata olives!5 stars

      Reply
    2. Kim says

      May 11, 2020 at 12:59 pm

      These went together easily. I froze some for lunches later. Great take to work lunch!!5 stars

      Reply
    3. Jen says

      November 25, 2018 at 4:49 pm

      The sausage mix plus one large egg did not fit in a regular sized muffin tin. There was raw egg running all over the place.

      Reply
      • Taryn says

        November 25, 2018 at 7:37 pm

        Hi Jen, I'm sorry it didn't fit in your tin. I've made this many times in a standard muffin tin. I'm not sure what the discrepancy could be. I've also made it in a pie dish and then cut slices.

        Reply
    4. Fran says

      September 16, 2018 at 3:13 pm

      How many in a serving?

      Reply
      • Taryn says

        September 17, 2018 at 10:05 am

        The nutrition facts are calculated for 1 egg muffin.

        Reply
    5. Helen says

      March 15, 2018 at 7:01 pm

      I am currently baking them in the oven right now and here's a tip, if you have large eggs ( I have fresh ones straight from my girls) use a large muffin pan. I have a small tin one and a larger pamper chef one that I thought would be too big....wrong 🙂 my large eggs have more whites and I had them running all over the top and onto the counter. I also have bantam hens that lay small eggs...I guess if I'm using a small muffin pan I could save my smaller eggs and use them for this or just remember to use my larger pan 🙂5 stars

      Reply
      • Taryn says

        March 15, 2018 at 10:04 pm

        I just made a version that is in a pie plate too. That avoids run off from extra large eggs 😉

        Reply
    6. Jenalee says

      January 31, 2018 at 10:37 pm

      How well do these freeze, and how long do they last just in the fridge?

      Reply
      • Taryn says

        February 01, 2018 at 8:02 am

        Hi Jenalee, I have not frozen these but they do last 5 days or so in the fridge. If you try freezing them let me know how they turn out. 😀

        Reply
        • Holly says

          February 04, 2018 at 2:55 pm

          Jennalee, I have frozen them and they last at least 2 months or more.

        • Jenalee says

          February 04, 2018 at 3:43 pm

          Sweet! Thank you! Do you just freeze them in a freezer ziplock?

        • Holly says

          February 07, 2018 at 8:36 pm

          Jenalee,
          When I froze mine I put them in indidvidual Glass prep bowls (the ones from the Pampered Chef) so that I could just pull one out at a time and microwave it and eat it in the same bowl.

        • Jenalee says

          February 08, 2018 at 2:19 am

          What a great idea! Thanks!

    7. Janice Farnsworth says

      June 07, 2017 at 8:51 am

      This is an awesome recipe! What measurement of the thm baking blend would I use or wouldn't that work? Thanks for posting this! Hubby will love it.

      Reply
      • Taryn says

        June 07, 2017 at 10:31 am

        You can sub in an equal amount.

        Reply
    8. Staci says

      April 06, 2017 at 12:11 pm

      This would be considered an S meal for THM, right? Still new and figuring things out.

      Reply
      • Taryn says

        April 06, 2017 at 2:54 pm

        Yes, sausage is fatty and whole eggs are an S.

        Reply
    9. Holly says

      March 17, 2017 at 10:54 pm

      Just an update that I made these tonight without the almond flour, coconut flour, and ground golden flax seed & they turned out great! I served them some Frank's hot sauce on the top. Yum! Thanks for the simple recipe idea!

      Reply
    10. Holly says

      March 13, 2017 at 12:13 pm

      These look delicious! Can I make these without the almond flour, coconut flour, and ground golden flax seed? Do those just help them stay together better?

      Reply
      • Taryn says

        March 13, 2017 at 1:08 pm

        I think so, they also absorb some of the grease from the sausage.

        Reply
    11. Tracy L says

      March 07, 2017 at 8:52 am

      What an awesome idea!! I am going to make this soon.

      Reply
      • Naomi says

        May 17, 2020 at 6:57 pm

        Made these for breakfast this weekend and everyone LOVED them! Thank you for a fun, delicious, and healthy recipe!!!5 stars

        Reply

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