Sausage egg muffins are super easy to make, delicious, and perfect for meal prep! They are high in protein, low carb, and gluten-free! These sausage egg cups are a great grab-and-go healthy breakfast option for the busy work week.
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Reasons you’ll love this recipe
- Easy. This sausage egg muffin recipe uses simple ingredients, comes together quickly, and is ready in less than 25 minutes.
- Healthy. If you’re looking for a high protein, low carb, keto, and gluten-free breakfast recipe, this is it! Also, making these in a muffin tin keeps them portion-controlled!
- Meal prep superstar. Store these sausage egg cups in the fridge for a quick breakfast during the week, or freeze them to heat and eat all month!
Here are the ingredients to make these delicious breakfast egg muffins! The full instructions are in the recipe card below.
- Raw chicken (or poultry) Italian sausage links casings removed. You can use any sausage in these egg cups, but I love the flavor of Italian sausage, and chicken Italian sausage keeps it low fat. Of course, traditional breakfast sausage; turkey sausage, or pork sausage will work. Or try this delicious homemade breakfast sausage recipe.
- Olive oil. You can use any oil for cooking the sausage; I like heart-healthy olive oil.
- Eggs. I use large whole organic eggs.
- Milk. Any milk is fine; I like using 2%, half and half, or heavy cream to make the eggs creamy and delicious. You can also use unsweetened coconut or almond milk.
- Shredded sharp cheddar cheese. You can use packaged shredded cheese, but if you can, shred it fresh. I love the flavor of sharp cheddar, but any cheese will work.
- Seasoning. Garlic powder, onion powder, salt, and pepper give the egg sausage cups the perfect amount of seasoning.
How to Make Sausage Egg Muffins
- Start by preheating the oven to 350 degrees.
- Spray a 12-cup muffin pan with cooking spray or line it with silicone or parchment liners and set aside.
- Over medium-high heat, cook the sausages in a large skillet until no longer pink. As they cook, break the sausage up, with a spatula, into small pieces.
- If needed, drain slightly, and then divide sausage crumbles among the 12 muffin cups.
- In a large bowl, whisk together eggs, milk, garlic powder, onion powder, salt, and pepper until all ingredients are combined.
- Pour the egg mixture evenly over the chicken sausage. Lightly stir the sausage and eggs together.
- Sprinkle cheese evenly over muffin cups.
- Cook for 20 – 23 minutes or until the eggs are set. Serve hot.
Carefully remove the egg cups from the pan and place them onto a plate or platter. Serve hot.
The sausage egg breakfast cups are delicious on their own and low carb too. But you can also enjoy them in between an English muffin for a quick breakfast sandwich.
You can also serve them at a brunch buffet alongside:
- I prefer to spray the regular-sized 12-cup muffin pan when I make these egg sausage cups – they come right out when you use cooking spray. But you can use parchment or silicone muffin liners instead of spraying the pan. Avoid using paper cupcake liners because the egg muffins will stick to them.
- Sliding a butter knife around the eggs of the cooked egg cup will help you easily remove it from the pan.
- Be careful not to overcook the eggs because that will result in a dry, rubbery egg. Cook just until the eggs are set.
- To reduce the saturated fat, you can swap egg whites for some whole eggs. You’ll need to use about two egg whites for every whole egg to get the same egg cup mixture.
- You can also use an egg substitute when making this recipe.
- You can use meat like Canadian bacon, ham, or regular bacon. Or leave the meat out if you’re vegetarian.
- Add cooked veggies to these sausage egg cups. Mushrooms, broccoli, bell peppers, asparagus, onions, green onion, fresh spinach, Brussels sprouts, or any of your favorite veggies will work. I don’t recommend adding raw vegetables to eggs; raw veggies release liquid as they cook, producing watery or rubbery eggs.
- Switch up the spices for different flavors. Homemade taco seasoning, homemade ranch seasoning, or homemade Italian seasoning are all great options. Or add a pinch of crushed red pepper flakes for spiciness.
- Swap in your favorite cheese. Swiss cheese, feta cheese, taco cheese, mozzarella cheese, and pepper jack cheese are all delicious.
You can make these sausage egg muffins ahead of time for the week or freezer to have available for a quick breakfast later on. Completely cool them before storing them in the fridge or freezer.
For the week: After the egg muffins cool, place them into an airtight container and store them for one week in the fridge. Here is a list of my favorite glass meal prep containers. Reheat in the microwave until hot.
For the freezer: After the egg muffins cool, wrap place in a freezer bag and make sure all the air is out. Freeze flat until the egg cups are frozen, and then place the freezer bag wherever you want. This keeps the eggs from sticking together as they freeze. Alternatively, you can wrap it in plastic wrap before putting it into the freezer bag.
To thaw: Take the frozen egg cup out of the freezer and place it into the refrigerator to thaw overnight. Remove the plastic wrap and reheat it in the microwave until hot.
Sausage Egg Muffins
Sausage egg muffins are super easy to make, delicious, and perfect for meal prep! They are high in protein, low carb, and gluten-free! These sausage egg cups are a great grab-and-go healthy breakfast option for the busy work week. Print Pin Rate
Servings: 12 people
- Cooking spray
- 1 tablespoon olive oil
- 1 pound raw chicken (or poultry) Italian sausage links casings removed
- 12 eggs
- ¼ cup milk or any milk of choice.
- ½ cup shredded cheddar cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
Start by preheating the oven to 350 degrees.
Spray a 12-cup muffin pan with cooking spray or line it with silicone or parchment liners and set aside.
Over medium-high heat, cook the sausages in a large skillet until no longer pink. As they cook, break the sausage up, with a spatula, into small pieces.
If needed, drain slightly, and then divide sausage crumbles among the 12 muffin cups.
In a large bowl, whisk together eggs, milk, garlic powder, onion powder, salt, and pepper until all ingredients are combined.
Pour the egg mixture evenly over the chicken sausage. Lightly stir the sausage and eggs together.
Sprinkle cheese evenly over muffin cups.
Cook for 20 – 23 minutes or until the eggs are set. Serve hot.
Serving: 1g | Calories: 157kcal | Carbohydrates: 3g | Protein: 13g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 189mg | Sodium: 543mg | Potassium: 152mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 348IU | Vitamin C: 12mg | Calcium: 73mg | Iron: 4mg
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