Smoked Sausage and Cheddar Egg Muffins

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

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 breakfast (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.

★ 4.3 (15 ratings) Prep: 15 min Cook: 20 min Serves 6 American cuisine 180 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 350°F (175°C). Line a muffin tin with paper liners.
  2. Step 2: Dice 4 oz smoked sausage into 1/4-inch pieces. Finely shred 1/2 cup cheddar cheese.
  3. 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.
  4. 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.
  5. Step 5: Let cool in the pan for 5 minutes before removing to serve.

Frequently asked questions

How long does Smoked Sausage and Cheddar Egg Muffins take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.

How do I store leftover Smoked Sausage and Cheddar Egg Muffins?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.

Can I substitute ingredients in Smoked Sausage and Cheddar 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 Smoked Sausage and Cheddar 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 Smoked Sausage and Cheddar 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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