Smoked Sausage and Cheddar Egg Muffins
Fluffy egg muffins packed with smoky sausage and sharp cheddar, baked until golden for a protein-rich keto breakfast that serves six. This American-inspired recipe (high protein), ready in about 35 minutes, combines eggs, smoked sausage, 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 180 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
- 6 large eggs
- 4 oz smoked sausage
- 1/2 cup cheddar cheese
- 1/4 cup heavy cream
- 1/4 tsp 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 350°F (175°C). Line a muffin tin with paper liners.
- Step 2: Dice 4 oz smoked sausage into 1/4-inch pieces. Finely shred 1/2 cup cheddar cheese.
- Step 3: Whisk 6 large eggs in a bowl until smooth. Add 1/4 cup heavy cream, 1/4 tsp salt, and 1/8 tsp black pepper. Stir in diced sausage and shredded cheddar.
- Step 4: Pour egg mixture evenly into muffin tin cups, filling each 3/4 full. Bake for 20 minutes until puffed and golden around the edges.
- Step 5: Let cool in the pan for 5 minutes before removing to serve.
