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Keto Egg Muffins

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Keto Egg Muffins are a high-protein, low-carb breakfast or snack option that is quick to make and customizable. Packed with sausage, eggs, cheese, and green onions, these muffins are perfect for meal prep and a keto-friendly diet.

  • Author: Tina
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 12 muffins
  • Category: Breakfast
  • Method: Baked
  • Cuisine: Keto

Ingredients

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

Instructions

  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.

Notes

  • Vegetarian option: Replace the sausage with sautéed vegetables like spinach, mushrooms, and bell peppers.
  • Cheese options: Swap Cheddar or Monterey Jack with mozzarella, feta, or goat cheese for different flavors.
  • Spices and herbs: Add herbs like parsley, cilantro, or basil, or experiment with paprika or cayenne for extra heat.
  • Dairy-free version: Use a dairy-free cream and cheese substitute to make this recipe dairy-free.

Nutrition

Find it online: https://cheftinaskitchen.com/keto-egg-muffins/