Quick Description:
These cheesy sausage egg muffins are the ultimate keto breakfast win — low-carb, high-protein, and ready in 25 minutes. Perfect for meal prep, post-workout snacks, or busy mornings when you need fuel without fuss!

📏 Servings & Timing:

  • Prep Time: 10 minutes
  • Bake Time: 15–18 minutes
  • Total Time: ~30 minutes
  • Servings: 12 mini muffins (or 6 regular)
  • WW Points: 1–2 per muffin (varies with cheese & meat)
  • Keto, Gluten-Free, High-Protein, Meal Prep Friendly

🧾 Ingredients List:

  • 6 large eggs 🥚
  • 1/2 cup heavy cream or unsweetened almond milk
  • 1 cup cooked breakfast sausage (crumbled or diced)
  • 3/4 cup shredded cheddar cheese 🧀
  • 1/4 tsp garlic powder
  • Salt and pepper to taste
  • Optional: diced bell peppers, spinach, or mushrooms

🥣 Step-by-Step Instructions:

  1. Preheat Oven:
    Preheat to 375°F (190°C). Line a muffin pan with silicone or paper liners (or grease well).
  2. Cook the Sausage:
    Brown sausage in a skillet if not already cooked. Drain excess grease and set aside.
  3. Make the Egg Mixture:
    In a bowl, whisk eggs, heavy cream, garlic powder, salt, and pepper until smooth.
  4. Assemble the Muffins:
    Divide sausage evenly among muffin cups. Pour egg mixture over the top (about 3/4 full), then sprinkle with shredded cheese.
  5. Bake:
    Bake 15–18 minutes or until puffed and set. Let cool slightly before removing from pan.

🔁 Substitution Tips:

  • Use turkey or veggie sausage for a lighter option
  • Swap cheddar with mozzarella, feta, or pepper jack
  • Dairy-free? Use coconut milk and omit cheese (or use DF cheese)

💡 Recipe Variations:

  • Add jalapeños or hot sauce for a spicy kick
  • Mix in chopped spinach or kale for extra fiber
  • Make Italian-style with sausage, oregano, and mozzarella

🥑 Serving Suggestions:

  • Serve with sliced avocado and hot sauce
  • Pair with a green smoothie or bulletproof coffee
  • Great for kid lunches, road trips, or high-protein snacks

🧊 Storage & Make-Ahead Info:

  • Fridge: Store in an airtight container for 4–5 days
  • Freezer: Freeze individually and reheat as needed
  • Reheat: Microwave 30 seconds per muffin, or reheat in oven/toaster

❓ FAQs:

Q: Can I make these with egg whites only?
A: Yes, use 8 egg whites or 1 cup liquid egg whites.

Q: Why do they deflate after baking?
A: That’s normal — they puff in the oven, then settle as they cool.

Q: Can I make this in a casserole instead?
A: Totally! Just pour everything into an 8×8 dish and bake for 25–30 minutes.

💬 Personal Story:

These saved me when mornings were chaotic and carbs kept derailing my progress. Now I bake a tray every Sunday — they’re cheesy, satisfying, and travel perfectly. No drive-thru temptation needed!

📣 Call-to-Action:

Tried these mini muffins? Tag me in your weekly meal prep photos!
Want a vegetarian or spicy version next? Drop a 🧁 below or comment “BREAKFAST BOSS!”