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Healthy Recipes | Keto Egg Muffins

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These keto egg muffins are one of my absolute favorite low-carb breakfast ideas.  Packed with protein, these delicious sausage and egg muffins are the perfect make-ahead recipe that you can grab and take for breakfast on-the-go.  Keep reading for this quick and easy keto breakfast recipe.

I love this recipe because it’s the perfect make-ahead breakfast for busy weekday mornings.  You can meal prep a batch of these egg muffins over the weekend, wrap them up, and have a healthy breakfast ready to go all week long.

One of the great things about this recipe is that you can easily customize the ingredients to suit your tastes.  In my version, I included breakfast sausage, Cheddar cheese, spinach, and bell peppers.  But, you can change it up and add cooked bacon, ham, mushrooms, or any other cooked vegetables you like.  

If you are sick of the same old eggs and bacon for breakfast, these keto stuffed peppers are where it’s at! Now you’re probably thinking where the keto breakfast comes into play with these low carb stuffed peppers.

Keto Egg Muffins

Yield: 12 Muffins
Prep time: 10 Minutes
Cook time: 20 Minutes
Total time: 30 Minutes

Ingredients:

  • 1 cup shredded cheddar cheese (divided)
  • 1/4 tsp garlic powder
  • 1/2 tsp salt, or to taste
  • 1/2 tsp black pepper
  • 6 ounces sausage
  • 1/2 cup frozen spinach
  • 1/4 cup chopped bell peppers
  • 8 large eggs
  • 1/4 cup heavy cream

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Instructions:

  1. First, pray a muffin tin with non-stick spray, or line with silicone liners. Preheat the oven to 350ºF.
  2. Second, In a large skillet over medium heat, brown the sausage. Use a spatula or wooden spoon to break up the sausage into smaller pieces as it cooks. Remove the cooked sausage to a small bowl, and set aside to cool.
  3. Next, To the same large skillet, saute the spinach and peppers until the vegetables are tender, about 5 minutes. Take off the heat, and set aside to cool.
  4. In a medium-size mixing bowl, whisk together the eggs, heavy cream, and 3/4 cup of the shredded cheese. Season with the garlic powder, black pepper, and salt. Add the cooled sausage and vegetables. Stir well to combine.
  5. Divide the mixture evenly into the muffin tin. Sprinkle the muffins with the remaining 1/4 cup of shredded cheese.
  6. Bake for approximately 18-20 minutes, or until the eggs are set.

Notes:

  • The cook time will vary depending on the type of pan you use. Darker muffin tins can cook as fast as 15 minutes!



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