Here’s a delicious, keto-friendly Sausage–Cheese–Egg Muffins recipe — perfect for meal prep, breakfast, or snacks 🧀🥚🌭
🧁 Sausage Cheese Egg Muffins (Low-Carb / Keto)
Prep Time: 10 minutes
Cook Time: 18–22 minutes
Servings: 12 muffins
🧾 Ingredients
- 1 lb (450 g) breakfast sausage (pork or chicken, no sugar added)
- 8 large eggs
- ½ cup heavy cream or milk
- 1½ cups shredded cheddar cheese
(mozzarella or Colby Jack also work) - ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder (optional)
- ¼ tsp paprika or chili flakes (optional)
- Cooking spray or butter (for greasing)
👩🍳 Instructions
- Preheat oven to 375°F (190°C).
- Cook sausage in a skillet until browned; drain excess fat.
- In a bowl, whisk eggs, cream, salt, pepper, and spices.
- Stir in cooked sausage and shredded cheese.
- Grease a muffin tin and divide mixture evenly.
- Bake 18–22 minutes, until set in the center.
- Cool for 5 minutes before removing.
🥗 Nutrition Facts (Per Muffin – Approx.)
- Calories: 150 kcal
- Protein: 8 g
- Fat: 12 g
- Total Carbs: 2 g
- Fiber: 0 g
- Net Carbs: 2 g
✅ Keto friendly
✅ High protein
✅ Meal-prep perfect
💡 Tips & Variations
- Add spinach, bell peppers, or mushrooms (small amounts)
- Make it spicy with jalapeños or hot sausage
- Freeze up to 2 months; reheat in microwave 30–40 sec
- Line pan with silicone liners for easy removal
