Keto Egg Muffins With Sausage and Cheese

Savor the perfect breakfast: keto egg muffins packed with savory sausage and melted cheese, a deliciously low carb way to start your day.

These keto egg muffins are a fun and convenient way to enjoy a low carb, high protein breakfast or snack. These muffins combine the satiating flavors of hard-boiled eggs, savory sausage, and melty cheese, all wrapped in a tasty almond flour batter.

What is an Egg Muffin?

At its core, an egg muffin in this recipe is a mini feast, perfect for on-the-go eating or a quick, nutritious breakfast. Each muffin starts with a whole hard-boiled egg, surrounded by a flavorful mix of ground breakfast sausage, almond flour, Greek yogurt, and Colby Jack cheese, along with a blend of green onions and spices for added depth.

The result is a beautifully browned, muffin-shaped savory treat that’s not only delicious but also perfectly portioned for individual servings.

How to Make Keto Egg Muffins

Preheat the oven to 400 degrees and fill the sections of a muffin tin with cupcake liners. Brown the breakfast sausage completely in a skillet and drain the excess grease.

Add the almond flour, greek yogurt, green onions, baking powder, butter, oil, cheese, garlic powder, the cooked sausage and salt and pepper to taste in a mixing bowl. Blend until well combined.

Add the batter to the cupcake liners to fill them ⅓ of the way full.

Press a hard boiled egg into each section of the muffin tin.

Cover the hard boiled eggs with the remaining batter, covering them completely.

Bake for 20-25 minutes until browned and cooked through.

Let the muffins cool completely before trying to remove them from the cupcake liners.

Substitutions

While the recipe for keto egg muffins is specific in its ingredients, there’s always room for personalization:

• Sausage: Feel free to try different types of sausage based on your preference, be it spicier or milder. You can also substitute it with other ground meats if desired.
• Cheese: Colby Jack cheese offers a nice, melty consistency and mild flavor, but swapping it out for sharp cheddar, mozzarella, or even a spicy pepper jack can add a new dimension to the muffins.
• Almond Flour: Almond flour is a staple in gluten free and low carb baking, providing a mild, nutty flavor and tender crumb. It’s essential for the texture and structure of these muffins, so it’s best not to substitute it with a drastically different flour.

How to Boil the Perfect Eggs

If you are like me and want the most perfect boiled eggs, then I have just what you need! While some people think the Instant pot delivers the best hard boiled eggs, I like to do it the old fashioned way.

Add the eggs in warm water and quickly bring to a boil. Let them boil for 2 minutes, remove from heat, cover and set your timer for 9 minutes. These will deliver the most stunning hard boiled eggs you’ve ever had.

How to Store Egg Muffins

To keep your keto egg muffins fresh and ready to eat, proper storage is key. After allowing them to cool completely, place them in an airtight container and store them in the refrigerator. They’ll stay fresh for up to 3-4 days.

If you’d like to keep them longer, individually wrap the muffins and freeze them. They can be frozen for up to 2 months. When you’re ready to enjoy, simply reheat in the microwave or in the oven until they’re warm throughout.

Keto Egg Muffins With Sausage and Cheese

5 from 1 vote

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 8

Calories 509 kcal

Equipment

• Bob’s Red Mill Resealable Gluten Free Baking Powder, 14 Oz (6 Pack)
• Wholesome Yum Blanched Almond Flour

Ingredients

  

1x2x3x

• 8 hard boiled eggs peeled
• ½ pound ground breakfast sausage
• 2 cups almond flour
• ½ cup plain Greek yogurt
• ⅓ cup chopped green onions
• 3 teaspoons baking powder
• 4 tablespoons butter melted
• 4 tablespoons olive oil
• 1 cup shredded Colby jack cheese shredded
• ½ teaspoon garlic powder
• Salt and pepper to taste

Instructions

 

• Preheat the oven to 400 degrees and fill the sections of a muffin tin with cupcake liners.
• Brown the breakfast sausage completely in a skillet and drain the excess grease.
• Add the almond flour, greek yogurt, green onions, baking powder, butter, oil, cheese, garlic powder, the cooked sausage and salt and pepper to taste in a mixing bowl. Blend until well combined.
• Add the batter to the cupcake liners to fill them ⅓ of the way full.
• Press a hard boiled egg into each section of the muffin tin.
• Cover the hard boiled eggs with the remaining batter, covering them completely.
• Bake for 20-25 minutes until browned and cooked through.
• Let the muffins cool completely before trying to remove them from the cupcake liners.

Nutrition

Serving: 1Calories: 509kcalCarbohydrates: 8gProtein: 22gFat: 45gSaturated Fat: 13gPolyunsaturated Fat: 3gMonounsaturated Fat: 14gTrans Fat: 0.3gCholesterol: 238mgSodium: 551mgPotassium: 188mgFiber: 3gSugar: 2gVitamin A: 662IUVitamin C: 1mgCalcium: 306mgIron: 2mg

Tried this recipe?Let us know how it was!

Trina Krug, MS, CDSP

Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.