These Keto Egg Muffins are fluffy, protein-packed, and ideal for busy mornings. I love how they’re baked with savory turkey sausage, melty cheese, and fresh green onions, all in a portable, low-carb form. They’re a perfect meal prep solution that keeps me full and energized without the carbs.
Why You’ll Love This Recipe
I love how these muffins are easy to make, freezer-friendly, and endlessly customizable. They’re great for breakfast on the go, or even a light lunch or snack. With no refined carbs and plenty of protein, they fit right into my keto routine and keep me satisfied for hours.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1/2 lb (227 g) turkey sausage
- 8 large eggs
- 1/4 cup (60 g) heavy whipping cream
- 1/2 cup (57 g) shredded Cheddar or Monterey Jack cheese
- 2 medium green onions, sliced (white and light green parts only)
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
Directions
- In a medium skillet over medium heat, I cook the turkey sausage until browned and no longer pink, about 7 to 8 minutes, breaking it up with a spoon. I set it aside to cool slightly.
- I preheat the oven to 375°F (190°C) and line a 12-cup muffin tin with parchment or silicone liners.
- In a large bowl, I whisk together the eggs and heavy cream until smooth. I stir in the cooked sausage, shredded cheese, green onions, salt, and pepper.
- I divide the mixture evenly among the muffin cups.
- I bake the muffins for 25 to 30 minutes, until puffed and golden.
- I let them cool for at least 10 minutes before serving.
Servings and timing
Prep Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Servings: 12 muffins
Calories: 145 kcal per muffin
Variations
- I swap turkey sausage for vegetarian sausage.
- I use spinach, mushrooms, or bell peppers for added veggies.
- I change up the cheese with Swiss, feta, or pepper jack.
- I add a pinch of red pepper flakes or smoked paprika for a spicy kick.
- I use whole milk or half-and-half if I don’t have heavy cream.
Storage/reheating
I store egg muffins in the fridge in an airtight container for up to 5 days. To freeze, I let them cool completely, then wrap individually and freeze for up to 2 months. To reheat, I microwave them for 30 to 60 seconds from the fridge, or about 90 seconds from frozen.
FAQs
Can I make these muffins ahead of time?
Yes, I make a batch on Sunday and enjoy them all week. They reheat well and stay fresh in the fridge.
Can I use paper liners instead of silicone?
I prefer silicone or parchment liners, as paper liners tend to stick to the egg mixture.
How do I know when they’re done baking?
They should be puffed, golden on top, and not jiggly in the center. A toothpick should come out mostly clean.
Are these muffins freezer-friendly?
Absolutely. I freeze them individually and reheat as needed for a quick breakfast.
Can I make these dairy-free?
Yes, I skip the cheese and replace heavy cream with a dairy-free alternative like coconut milk or unsweetened almond milk.
Conclusion
Keto Egg Muffins are one of my favorite meal prep breakfasts. They’re filling, flavorful, and incredibly easy to make. Whether I’m rushing out the door or enjoying a slow morning, they’re always the perfect start to my day.
Print
Keto Egg Muffins
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 12 muffins
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
Fluffy, protein-packed egg muffins baked with turkey sausage, cheese, and green onions. These low-carb bites are perfect for meal prep, making them a quick and satisfying breakfast for busy mornings.
Ingredients
- 1/2 lb (227 g) turkey sausage
- 8 large eggs
- 1/4 cup (60 g) heavy whipping cream
- 1/2 cup (57 g) shredded Cheddar or Monterey Jack cheese
- 2 medium green onions, sliced (white and light green parts only)
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
Instructions
- In a medium skillet over medium heat, cook turkey sausage until browned and no longer pink, about 7–8 minutes, breaking it up with a spoon. Set aside to cool slightly.
- Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with parchment or silicone liners.
- In a large bowl, whisk together eggs and heavy cream until smooth. Stir in cooked sausage, shredded cheese, green onions, salt, and pepper.
- Divide mixture evenly among muffin cups.
- Bake for 25–30 minutes, until muffins are puffed and golden.
- Let cool at least 10 minutes before serving.
Notes
- These can be made ahead and refrigerated for up to 5 days or frozen for up to 2 months.
- Reheat in the microwave or toaster oven for a quick breakfast.
- Add chopped spinach or bell peppers for extra veggies.
Nutrition
- Serving Size: 1 muffin
- Calories: 145 kcal
- Sugar: 1 g
- Sodium: 300 mg
- Fat: 11 g
- Saturated Fat: 5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 10 g
- Cholesterol: 125 mg
