Why You’ll Love These Breakfast Muffins
- High-protein and satisfying
- Easy to meal prep
- Low-carb and keto-friendly
- Freezer-friendly
- Ready in under 30 minutes
- Perfect for busy mornings
They’re soft, cheesy, slightly golden on top, and packed with flavor in every bite.
Ingredients You’ll Need
- 8 large eggs
- 1 cup cooked breakfast sausage (crumbled)
- 1 cup shredded cheddar cheese
- ¼ cup milk or heavy cream
- ¼ cup diced onion (optional)
- ¼ cup diced bell pepper (optional)
- Salt and black pepper to taste
- Cooking spray or butter for greasing
Optional add-ins:
- Cooked bacon bits
- Spinach
- Mushrooms
- Jalapeños
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Grease a muffin tin generously with cooking spray or butter to prevent sticking.
Step 2: Cook the Sausage
In a skillet over medium heat:
- Cook the sausage until fully browned.
- Break it into small crumbles while cooking.
- Drain excess grease and let it cool slightly.
Step 3: Prepare the Egg Mixture
In a large bowl:
- Crack the eggs.
- Add milk or cream.
- Season with salt and black pepper.
- Whisk until smooth and slightly frothy.
Step 4: Fill the Muffin Cups
Evenly distribute:
- Cooked sausage
- Shredded cheddar cheese
- Optional vegetables
into each muffin cup.
Pour the egg mixture over the fillings, filling each cup about ¾ full.
Do not overfill, as the eggs will rise while baking.
Step 5: Bake
Bake for 18–22 minutes or until:
- The centers are set
- The tops are slightly golden
- A toothpick inserted comes out clean
Let cool for 5 minutes before removing from the tin.
Use a knife to gently loosen the edges if needed.
Tips for Perfect Egg Muffins
- Grease the pan well to avoid sticking.
- Use silicone muffin liners for easy removal.
- Let them cool slightly before removing.
- Don’t overbake — they continue cooking slightly after removal.
Flavor Variations
Loaded Breakfast Version
Add bacon, green onions, and extra cheese.
Veggie Lover’s Version
Add spinach, mushrooms, and diced tomatoes.
Spicy Kick
Mix in chopped jalapeños or red pepper flakes.
Low-Fat Option
Use turkey sausage and reduced-fat cheese.
Storage & Meal Prep
Refrigerator:
Store in an airtight container for up to 4 days.
Freezer:
Wrap individually and freeze for up to 2 months.
Reheating:
Microwave for 20–30 seconds (refrigerated)
or 45–60 seconds (frozen).
Serving Ideas
- With avocado slices
- Alongside fresh fruit
- With toast or English muffins
- As a protein snack
These muffins are great for brunch gatherings or packed lunches.
Nutritional Benefits
- High in protein
- Low in carbs
- Rich in calcium
- Keeps you full longer
Perfect for keto, low-carb, or high-protein diets.
Final Thoughts
Cheesy sausage egg muffins are simple, delicious, and perfect for meal prep. With their fluffy texture, savory sausage, and melted cheddar, they’re a breakfast favorite that fits into any busy lifestyle.