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Keto Sausage Egg Muffins » Easy and Healthy Recipe! ✅

These Five Ingredient Sausage and Cheese Keto Egg Muffins are under 1 net carbs each! This simple low carb breakfast recipe is great for keto meal prep!

What is an egg muffin?

An egg muffin is basically a miniature quiche with no crust! An egg muffin is a mixture of eggs, cheese, protein, or vegetables all cooked into a convenient grab-and-go style muffin. These tasty cups are great for breakfast, but they’re also a delicious option for lunch!

How many carbs are in Keto Egg Muffins?

These high-protein beauties come for less than a net carb each! Each egg muffin has 0.9 net carbs. You can find the full nutritional information in the recipe and directions in the recipe card below.

Ingredients for keto egg muffins

Here is a list of ingredients used for Keto Egg Muffins. As always, there is a detailed recipe card below.

  • big eggs
  • Heavy cream – if you only have half and half it will work just fine
  • salt, pepper, baking powder
  • breakfast sausage
  • Shredded cheddar, swiss, or pepper jack cheese are good options

How are egg muffin tins made?

  • Combine eggs, cream, baking powder, salt, and pepper in a medium bowl.
  • Next, add the cooked sausage and grated cheese.
  • Using a 1/4-cup measuring cup, spoon batter into a greased muffin tin (see tips below). Finally, bake for 18-20 minutes at 180°C. When your muffins have solidified and you can insert a toothpick and it comes out clean, you’re ready to enjoy!

What kind of pan should I use?

This recipe is formulated to make 12 standard egg muffins. Alternatively, you can make 24 mini muffins. You can use metal or silicone. If you prefer to use liners, this will work fine too, but it wasn’t necessary for mine.

Tips for the Best Keto Egg Muffins

  • If you don’t have a good nonstick muffin pan, I recommend using a silicone muffin pan. This will prevent the eggs from sticking together and will come out very easily.
  • Make sure to mix the mixture well; this will help you get really fluffy muffins.
  • Make these muffins yours! If sausage isn’t your favorite, try Canadian bacon, chicken, turkey, or bacon.
  • Add the vegetables! Peppers, tomatoes, or asparagus would all be delicious on these muffins.

How to freeze egg muffins for breakfast

These egg muffins are good to freeze for up to three months. Let the egg muffins cool completely, then freeze (untouched) on a cookie sheet or baking dish. After 1-2 hours, place the muffins in a freezer bag. Be sure to write the date you frosted your muffins on the front.

If freezer burn is a frequent problem in the freezer or you plan on keeping them frozen for the full three months, you may want to wrap each muffin in plastic wrap to protect them.

How to Store and Reheat Keto Egg Muffins

These egg muffins are good in the fridge for three days. They can be stored in an airtight bag or Tupperware container. To reheat, place in microwave and reheat in thirty second increments or until desired temperature is reached.

More Keto Breakfast Recipes

Other egg recipes

Eggs are a staple on a ketogenic diet. You can enjoy omelettes, quiches, and egg muffins with little to no carbs! Not only are they low in carbs, they are easily accessible and affordable. You may like these other keto egg recipes:


Time to cook:
18 minutes

Total Time:
18 minutes

These Five Ingredient Sausage and Cheese Keto Egg Muffins are under 1 net carbs each! This simple low carb breakfast recipe is great for keto meal prep!


  • 6 eggs

  • 1/4 cup heavy cream

  • 1/2 teaspoon salt, pepper

  • 1/2 teaspoon baking powder

  • 1 cup cooked breakfast sausage

  • 1 cup grated cheese (cheddar, swiss, or pepper jack are fine)


    1. Preheat oven to 350 degrees
    2. In a medium bowl combine the eggs, cream, baking powder, salt, and pepper. Beat the mixture until it is completely integrated.
    3. Combine cooked sausage and grated cheese until evenly distributed.
    4. Scoop mixture with 1/4 cup scoop or ice cream scoop into greased muffin tin.
    5. Bake for 18-20 minutes until muffins have set and a toothpick comes out clean.
Nutritional information:

Yield: 12 egg muffins Serving Size: Calculated Nutrition per muffin

Amount per proportion:

Calories: 154 Total Fat: 12.8g Cholesterol: 121mg Sodium: 342mg Carbs: 0.9g Net Carbs: 0.9g Fiber: 0g Sugar: 0.2g Protein: 8.4g

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