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.
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.
Sprinkle with a little salt, pepper, and cheese and these healthy sausage egg muffins are good to go.
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!
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.
See for yourself how good mornings lead to great days when you start them off with homemade egg muffins.
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!
Ingredients
- 1 lb Sage Sausage
- 3 tbsp almond flour
- 3 tbsp coconut flour
- 3 tbsp ground golden flax
- 12 eggs
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 cup cheddar cheese
- 1 tsp fresh rosemary finely chopped
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
Nutrition
Jen says
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.
Taryn says
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.
Fran says
How many in a serving?
Taryn says
The nutrition facts are calculated for 1 egg muffin.
Helen says
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 🙂
Taryn says
I just made a version that is in a pie plate too. That avoids run off from extra large eggs 😉
Jenalee says
How well do these freeze, and how long do they last just in the fridge?
Taryn says
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. 😀
Holly says
Jennalee, I have frozen them and they last at least 2 months or more.
Jenalee says
Sweet! Thank you! Do you just freeze them in a freezer ziplock?
Holly says
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
What a great idea! Thanks!
Janice Farnsworth says
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.
Taryn says
You can sub in an equal amount.
Staci says
This would be considered an S meal for THM, right? Still new and figuring things out.
Taryn says
Yes, sausage is fatty and whole eggs are an S.
Holly says
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!
Holly says
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?
Taryn says
I think so, they also absorb some of the grease from the sausage.
Tracy L says
What an awesome idea!! I am going to make this soon.