Keto Sausage and Cheddar Egg Muffins
Portable, protein-packed muffins made with spicy keto sausage and melted cheddar, perfect for busy mornings. This American-inspired recipe (high-protein), ready in about 35 minutes, combines keto sausage links, large eggs, shredded cheddar cheese into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 120 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 oz keto sausage links
- 4 large eggs
- 1/4 cup shredded cheddar cheese
- 2 tbsp diced green bell pepper
- 1/4 tsp garlic powder
- 1/8 tsp sea salt
- 1/8 tsp black pepper
The bakeware we’d bake this in → Best Bakeware Sets in 2026: Top Picks + Buying Guide
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Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- Step 1: Preheat oven to 375°F and grease a 6-cup muffin tin with cooking spray.
- Step 2: Crumble 4 oz keto sausage into a skillet over medium heat. Cook for 5 minutes until browned, then add 2 tbsp diced green bell pepper and cook for 2 more minutes until softened.
- Step 3: Whisk 4 large eggs in a bowl with 1/8 tsp sea salt, 1/8 tsp black pepper, and 1/4 tsp garlic powder until fully combined.
- Step 4: Stir sausage and peppers into the egg mixture, then fold in 1/4 cup shredded cheddar cheese.
- Step 5: Divide mixture evenly into muffin cups. Bake for 20 minutes until set and golden around the edges. Cool for 5 minutes before removing.
