Sausage & Cheese Egg Muffins

High-protein, low-carb, and perfect for meal prep

These Sausage & Cheese Egg Muffins are fluffy, savory, and packed with protein. They’re ideal for busy mornings, make-ahead breakfasts, or even a quick snack. Since you’ve enjoyed high-protein recipes before, this one fits perfectly into that style—simple, satisfying, and filling.

Why You’ll Love Them

High in protein
Low carb / keto-friendly
Meal-prep friendly
Freezer-friendly
Ready in 25 minutes

Ingredients (Makes 12 Muffins)

8 large eggs
1 cup cooked breakfast sausage (crumbled)
1 cup shredded cheddar cheese
¼ cup milk or heavy cream
¼ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder (optional)
2 tablespoons chopped green onions (optional)

Instructions

1️⃣ Preheat

Preheat oven to 375°F (190°C).
Grease a 12-cup muffin tin or line with silicone liners.

2️⃣ Cook the Sausage

In a skillet over medium heat, cook sausage until browned and fully cooked. Drain excess grease and let cool slightly.

3️⃣ Mix the Egg Base

In a large bowl, whisk eggs, milk, salt, pepper, and garlic powder until well combined.

4️⃣ Assemble

Evenly distribute sausage into muffin cups.
Sprinkle cheese over sausage.
Pour egg mixture on top, filling each cup about ¾ full.

5️⃣ Bake

Bake for 18–22 minutes, or until eggs are set and tops are lightly golden.

Let cool 5 minutes before removing from pan.

Pro Tips

✔ Don’t overfill — eggs expand while baking
✔ Silicone liners make removal easy
✔ For fluffier texture, add ½ teaspoon baking powder
✔ Let cool completely before freezing

Variations

Veggie Boost

Add diced bell peppers, spinach, or mushrooms.

Spicy Version

Use spicy Italian sausage or add red pepper flakes.

Extra Protein

Add ¼ cup cottage cheese to egg mixture for even more protein.

Dairy-Free

Use dairy-free cheese and skip milk.

Storage

Refrigerator: up to 4 days
Freezer: up to 2 months
Reheat: 30–45 seconds in microwave

Nutrition (Approx. Per Muffin)

Calories: 150
Protein: 10–12g
Carbs: 1–2g
Fat: 11g

(Values vary by sausage type used.)

Perfect For

Grab-and-go breakfast
School lunches
Keto diet
Post-workout snack