Keto Sausage and Egg Muffins
(Serves 4)
These Keto Sausage and Egg Muffins are a delicious and easy make-ahead breakfast, packed with protein and healthy fats. They’re perfect for busy mornings and keep you satisfied without the carbs!
Ingredients:
- For the Muffins:
- 8 large eggs
- 1/2 lb (about 225g) ground sausage (choose a sugar-free variety)
- 1/4 cup heavy cream
- 1/2 cup shredded cheddar cheese (optional for extra flavor)
- 1/4 cup chopped green onions (optional)
- Salt and pepper, to taste
- 1/4 teaspoon garlic powder (optional)
- 1/4 teaspoon onion powder (optional)
- For Cooking:
- 1 tablespoon olive oil or non-stick cooking spray (for greasing the muffin tin)
Instructions:
- Preheat the Oven:
- Preheat your oven to 375°F (190°C) and grease a 12-cup muffin tin with olive oil or cooking spray.
- Prepare the Sausage:
- In a skillet, cook the ground sausage over medium heat, breaking it apart with a spatula as it cooks. Sauté for about 5-7 minutes until fully cooked and browned. Remove from heat and set aside to cool slightly.
- Make the Egg Mixture:
- In a large bowl, whisk the eggs, heavy cream, salt, pepper, garlic powder, and onion powder until well combined. You can add the chopped green onions at this stage if using.
- Assemble the Muffins:
- Divide the cooked sausage evenly among the muffin cups (about 1-2 tablespoons per cup).
- Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full.
- If desired, sprinkle shredded cheddar cheese on top of each muffin for an extra cheesy flavor.
- Bake:
- Bake in the preheated oven for 20-25 minutes, or until the eggs are set and the muffins are lightly golden on top.
- You can check for doneness by inserting a toothpick into the center of a muffin. It should come out clean.
- Cool and Serve:
- Allow the muffins to cool for a few minutes before removing them from the muffin tin.
- Serve warm or store them in an airtight container in the fridge for up to 5 days. You can also freeze them for up to a month.
Macros (per serving – 2 muffins):
- Calories: 350 kcal
- Protein: 22g
- Fat: 30g
- Carbohydrates: 2g
- Fiber: 1g
- Net Carbs: 1g
These Keto Sausage and Egg Muffins are a perfect grab-and-go breakfast, full of flavor and low in carbs. They’re packed with protein and fats to keep you full and energized throughout the morning. Enjoy!