Keto Sausage and Spinach Egg Muffins

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Protein-packed, bite-sized muffins filled with savory sausage, melted cheese, and fresh spinach — perfect for a quick, satisfying keto breakfast on the go. This American-inspired keto recipe, ready in about 34 minutes, pairs ground pork sausage, large eggs, sharp cheddar cheese for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 177 calories and feeds 6, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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.

Prep: 12 min Cook: 22 min Serves 6 American cuisine 177 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F (190°C). Lightly grease a standard 6-cup muffin tin with 1 tsp olive oil.
  2. Step 2: In a skillet over medium heat, cook ground pork sausage for 5-7 minutes until browned and fully cooked, breaking it into small crumbles. Drain excess fat, then let cool slightly.
  3. Step 3: In a medium bowl, whisk together 4 large eggs, 1/4 tsp kosher salt, and 1/4 tsp black pepper until well combined.
  4. Step 4: Stir the cooled sausage, 1/2 cup shredded cheddar cheese, and 1 cup chopped spinach into the egg mixture until evenly distributed.
  5. Step 5: Divide the mixture evenly among the 6 prepared muffin cups (about 1/4 cup per cup). Bake for 20-22 minutes until set and golden around the edges.
  6. Step 6: Let cool in the pan for 5 minutes, then carefully remove and serve warm.

Frequently asked questions

How long does Keto Sausage and Spinach Egg Muffins take to make?

Total time is about 34 minutes (12 min prep + 22 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Keto Sausage and Spinach Egg Muffins?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep ground pork sausage from drying out.

Can I substitute ingredients in Keto Sausage and Spinach Egg Muffins?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Keto Sausage and Spinach Egg Muffins for a different number of people?

The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Keto Sausage and Spinach Egg Muffins?

American keto like this pair well with a low-carb side — cauliflower rice, roasted broccoli or asparagus, or a leafy salad with olive oil and parmesan. Rice, couscous and bread would blow the carb budget this recipe is built around. Tap "Plan a meal with the AI" to get specific side suggestions.

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