Sausage and Pepper Egg Muffins

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Fluffy egg muffins packed with savory sausage and bell peppers, perfect for a protein-rich keto breakfast. This american-inspired keto (high-protein) ready in about 40 minutes pairs large Eggs, diced Bell peppers (mixed colors), diced Onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 133 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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: 15 min Cook: 25 min Serves 6 American cuisine 133 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 350°F (175°C). Lightly grease muffin tin with 1/2 tbsp olive oil.
  2. Step 2: Whisk 6 large eggs with 1/4 tsp salt and 1/8 tsp black pepper in medium bowl until combined.
  3. Step 3: Heat remaining 1/2 tbsp olive oil in skillet over medium heat. Add diced bell peppers and onion, sauté for 5 minutes until softened. Add diced sausage and cook 2 more minutes.
  4. Step 4: Stir sausage-vegetable mixture into egg mixture, then fold in 2 tbsp shredded cheddar cheese.
  5. Step 5: Pour mixture into prepared muffin tin, filling cups 3/4 full.
  6. Step 6: Bake for 20-25 minutes until set and golden around edges.

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Frequently asked questions

How long does Sausage and Pepper Egg Muffins take to make?

Total time is about 40 minutes (15 min prep + 25 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 Sausage and Pepper 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 large eggs from drying out.

Can I substitute ingredients in Sausage and Pepper 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 Sausage and Pepper 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.

Is Sausage and Pepper Egg Muffins high-protein?

Yes — this recipe is tagged high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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