Keto Sausage Egg Muffins
Grab-and-go keto sausage egg muffins packed with savory pork, sharp cheddar, and tender spinach. Each muffin has just 1.5g net carbs and bakes in under 30 minutes total, making them the perfect protein-rich breakfast to meal prep for busy low-carb mornings ahead.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 6. Values are estimates; brands vary.
These keto sausage egg muffins are the ultimate make-ahead breakfast: savory pork sausage, melty cheddar, and spinach baked into portable, protein-packed bites. Prep a batch on Sunday and you've got grab-and-go low-carb mornings all week.
Ingredients
- 8 large eggs
- 8 oz ground breakfast pork sausage (no added sugar)
- 1 cup shredded sharp cheddar cheese
- 1 cup fresh baby spinach, roughly chopped
- 1/4 cup heavy cream
- 2 green onions, thinly sliced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1 tbsp olive oil or butter (for greasing)
Instructions
- 1
Preheat the oven to 375°F (190°C) and generously grease a 12-cup muffin tin with olive oil or butter, or line with silicone liners.
- 2
Heat a skillet over medium heat and cook the ground sausage, breaking it up, for 5-6 minutes until browned and no longer pink. Drain excess fat and let cool slightly.
- 3
In a large bowl, whisk together the eggs, heavy cream, salt, pepper, and garlic powder until well combined.
- 4
Stir the cooked sausage, chopped spinach, green onions, and most of the shredded cheddar into the egg mixture, reserving a little cheese for topping.
- 5
Divide the mixture evenly among the muffin cups, filling each about three-quarters full, then sprinkle the reserved cheese on top.
- 6
Bake for 20-22 minutes, until the muffins are set in the center and lightly golden. Let cool for 5 minutes before removing from the tin.
Tips & notes
- Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 2 months. Reheat in the microwave for 30-45 seconds.
- Swap the spinach for diced bell pepper, mushrooms, or cooked bacon to vary the flavor while keeping carbs low.
- Use silicone muffin liners or grease the tin very well — egg muffins love to stick to bare metal.
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Frequently asked questions
- How many carbs are in keto sausage egg muffins?
- Each muffin has just 1.5g net carbs (2g total carbs minus 0.5g fiber), along with 248 calories, 16g protein, and 19g fat. This recipe makes 12 muffins; nutrition is calculated per 2-muffin serving across 6 servings.
- Can I make these egg muffins ahead of time?
- Yes — these are ideal for meal prep. Bake a batch, cool completely, then refrigerate for up to 5 days or freeze for up to 2 months. Reheat in the microwave for a fast keto breakfast.
- Why do my egg muffins deflate after baking?
- Egg muffins naturally puff in the oven and settle as they cool — this is normal. To minimize sinking, avoid overbaking and let them rest in the tin for 5 minutes before removing.
