Keto Sausage, Egg & Cheddar Breakfast Muffins are the perfect make-ahead low-carb breakfast for busy mornings. These Keto Sausage, Egg & Cheddar Breakfast Muffins combine juicy breakfast sausage, fluffy baked eggs, and melted cheddar in a simple, protein-packed muffin that reheats and freezes beautifully.

About This Recipe

Keto Sausage, Egg & Cheddar Breakfast Muffins are exactly the kind of simple, realistic breakfast people in the U.S. actually meal prep and eat on repeat. Instead of standing vid the stove flipping omelets or scrambling eggs every morning, you batch-cook 12 sturdy egg muffins in one go, then just reheat what you need during the week. The base is classic breakfast sausage, eggs, cheddar, heavy cream, and a small amount of almond flour for structure – no complicated ingredients, no strange flavors, and no “diet food” feeling.

Breakfast sausage brings salty, savory flavor and a lot of satisfaction per bite. Eight eggs create a fluffy but still substantial texture. Heavy cream keeps the interior tender instead of rubbery, which is a common problem with baked egg recipes. Finely blanched almond flour plus baking powder help the muffins hold together and rise just enough without making them bready or adding many carbs. Shredded cheddar melts into the mixture so you get pockets of cheese in every bite instead of a hard crust on top.

These muffins are designed for real-life meal prep: they hold up in the fridge for several days, can be frozen for longer storage, and reheat in under a minute. They travel well in lunchboxes, work as a quick breakfast before work or school, and can even be used as a high-protein snack in the afternoon. You can also tweak the flavor profile to fit your household: use spicy sausage and pepper jack for heat, mild sausage for kids, or add jalapeños and green onions for extra flavor without adding many carbs. It is an easy, repeatable recipe that fits cleanly into a low-carb or keto breakfast rotation.

Why You’ll Love This Recipe

Classic American sausage-and-egg breakfast flavor
Easy to meal prep for several days at once
High in protein and low in net carbs
Portable, freezer-friendly, and great for busy mornings
Simple ingredient list with no strange substitutions
Flexible base for spicy or mild variations
Works for breakfast, lunchboxes, or snacks
Reheats in under a minute in the microwave

Ingredients

1 lb ground breakfast sausage (pork)
8 large eggs
1 cup shredded cheddar cheese
1/4 cup heavy cream
1/4 cup finely blanched almond flour
1 tsp baking powder
1/2 tsp salt
1/2 tsp black pepper

Instructions

Preheat oven to 350°F. Line a 12-cup muffin pan with paper liners or grease well.
Cook the 1 lb ground breakfast sausage in a skillet over medium heat until browned and cooked through, breaking it into small crumbles. Drain excess grease and let it cool for a few minutes.
In a large mixing bowl, whisk together the 8 eggs, 1/4 cup heavy cream, 1/4 cup finely blanched almond flour, 1 tsp baking powder, 1/2 tsp salt, and 1/2 tsp black pepper until smooth.
Stir the cooled sausage and 1 cup shredded cheddar cheese into the egg mixture until evenly combined.
Divide the mixture evenly between the 12 muffin cups, filling each about three-quarters full.
Bake for 18–20 minutes, or until the muffins are set in the center and lightly golden on top.
Let the muffins cool in the pan for 5 minutes before removing and serving, or cool completely for storage.

Nutrition (per serving)

Calories: ~150
Fat: ~11 g
Protein: ~11 g
Net Carbs: ~1 g

FAQ

Can I make these ahead for meal prep?
Store the baked muffins in an airtight container in the fridge for 4–5 days.
Can I use a different cheese than cheddar?
Use shredded pepper jack, colby jack, or mozzarella in the same amount.
Can I skip the almond flour?
You can leave it out, but the muffins will be a bit softer and less structured.
Can I swap pork sausage for turkey sausage?
Ground turkey sausage works fine and gives a leaner, milder result.
How do I freeze and reheat these muffins?
Freeze in a single layer, then move to a bag; thaw in the fridge and reheat in the microwave 30–40 seconds.

Variations & Substitutions

Use spicy breakfast sausage for extra heat
Swap cheddar for pepper jack for a spicier, melty cheese profile
Add 1–2 tablespoons finely diced jalapeños to the batter
Stir in 2–3 tablespoons sliced green onions for freshness
Replace some sausage with chopped cooked bacon for mixed flavor
Use half mild sausage and half spicy sausage for a balanced kick

Serving Suggestions

Serve with sliced avocado or a small side salad for extra fat and fiber
Add your favorite sugar-free hot sauce, salsa, or keto-friendly ketchup
Pack a couple of muffins in a lunchbox with cucumber slices or cherry tomatoes
Pair with black coffee or unsweetened tea for a simple, low-carb breakfast

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