Why You’ll Love This Recipe

Keto Egg Muffins are a delicious, portable breakfast that’s high in protein and healthy fats, making them a perfect choice for anyone following a low-carb or keto lifestyle. They’re quick to prepare and can be made in batches, saving you time during the week. Plus, they’re incredibly versatile—add your favorite vegetables, meats, or cheeses to make them your own! Whether you’re looking for a fast breakfast or a satisfying snack, these egg muffins have you covered.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1/2 lb (226.8 g) bulk hot Italian sausage (or any sausage of your choice)

• 8 large eggs

• 1/4 cup (59.5 g) heavy whipping cream

• 1/2 cup (56.5 g) shredded Cheddar or Monterey Jack cheese

• 2 medium green onions, sliced (white and light green parts only)

• 3/4 tsp salt

• 1/2 tsp pepper

directions

1. Cook the sausage:

   • In a medium skillet over medium heat, sauté the sausage until cooked through and no longer pink (about 7 to 8 minutes). Break up any clumps with a wooden spoon while cooking. Once done, set aside to cool.

2. Preheat the oven:

   • Preheat your oven to 375ºF (190ºC) and line a muffin tin with parchment paper or silicone liners.

3. Prepare the egg mixture:

   • In a large bowl, whisk together the eggs and heavy cream until well combined. Stir in the cooked sausage, shredded cheese, green onions, salt, and pepper. Mix until everything is evenly distributed.

4. Fill the muffin tin:

   • Divide the mixture evenly between the muffin cups in the prepared tin.

5. Bake:

   • Bake for 25 to 30 minutes, or until the muffins are puffed and golden brown.

6. Cool and serve:

   • Remove from the oven and let the muffins cool for at least 10 minutes before serving.

Servings and timing

• Servings: 12 muffins

• Prep Time: 10 minutes

• Cook Time: 35 minutes

• Total Time: 45 minutes

Variations

• Vegetarian option: Replace the sausage with sautéed vegetables like spinach, mushrooms, and bell peppers for a vegetarian version.

• Cheese options: You can swap the Cheddar or Monterey Jack cheese with other types like mozzarella, feta, or goat cheese for different flavors.

• Spices and herbs: Add in herbs like parsley, cilantro, or basil to customize the flavor of your muffins. You can also experiment with additional spices like paprika or cayenne pepper for extra heat.

• Dairy-free version: Use a dairy-free cream and cheese substitute to make this recipe dairy-free.

storage/reheating

• Refrigeration: Store the egg muffins in an airtight container in the fridge for up to 4 days.

• Freezing: You can also freeze the muffins for several months. Simply let them cool, then wrap them individually in plastic wrap or place them in a freezer bag. Reheat in the microwave or oven when ready to enjoy.

FAQs

Can I make these egg muffins ahead of time?

Yes, these egg muffins are perfect for meal prep. You can make a batch on the weekend and store them in the fridge for an easy breakfast throughout the week.

Can I use different sausage in this recipe?

Yes, you can use any type of sausage you prefer, whether it’s spicy, mild, or even a vegetarian sausage alternative.

How can I make these egg muffins spicier?

Add some diced jalapeños, red pepper flakes, or extra cayenne pepper to the egg mixture for some heat.

Can I add vegetables to these muffins?

Definitely! You can add sautéed vegetables like spinach, peppers, or zucchini to the egg mixture for added nutrients and flavor.

How do I know when the egg muffins are done?

The egg muffins are done when they are puffed up and golden brown on top. You can also insert a toothpick into the center—if it comes out clean, they’re ready.

Can I make these muffins without the cream?

Yes, you can substitute the heavy cream with milk or even a dairy-free milk alternative, but the texture may be slightly different.

Can I freeze these muffins?

Yes, they freeze really well! Just let them cool completely before storing them in the freezer, and reheat when ready to serve.

Conclusion

Keto Egg Muffins are a fantastic breakfast or snack option that’s both delicious and nutritious. They’re quick to make, easy to store, and perfect for a low-carb, high-protein diet. With the freedom to customize the recipe with your favorite ingredients, these egg muffins can be enjoyed in many different ways. Make a batch today and enjoy a convenient and tasty breakfast all week long!

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