Sausage Egg Muffins
These sausage egg muffins are a fast, protein-rich breakfast option that’s low in carbs and high in flavor. Perfect for meal prep, they combine savory sausage, melted cheddar, and fluffy eggs in one convenient muffin tin, ready in just 30 minutes.
Equipment
- 1 Large skillet
- 1 Wooden Spoon
- 1 large mixing bowl
- 1 muffin tin (12 cups)
- 12 parchment paper or silicone liners
- Whisk
Ingredients
- 1 lb ground Italian sausage
- ¾ cup shredded cheddar cheese
- 8 large eggs
- ¼ cup heavy cream or milk of choice
- ¾ tsp sea salt
- ½ tsp black pepper
Instructions
- Preheat Your Oven: Before you start cooking, preheat your oven to 400°F (204°C). This ensures your muffins bake evenly and the eggs set properly. Place a rack in the center of your oven so the muffins cook uniformly, avoiding burnt bottoms or undercooked tops. Preheating the oven also gives you a more predictable cooking time.
- Prepare the Muffin Tin: Line a 12-cup muffin tin with parchment paper or silicone liners.If using parchment, you can lightly grease them to prevent sticking, though silicone liners usually don’t require extra oil. Lining the muffin cups now ensures easy removal later and helps your muffins keep their shape.
- Cook the Sausage: Place 1 pound of ground Italian sausage into a large skillet over medium-high heat. Break the sausage apart gently using a wooden spoon. Cook it for 8–10 minutes until the meat is browned, fully cooked, and no pink remains. Stir occasionally to ensure even cooking and prevent sticking. Browning the sausage adds rich flavor to your muffins.
- Portion the Sausage into Muffin Cups: Once the sausage is fully cooked, remove the skillet from heat and let it cool slightly. Evenly distribute the sausage among the 12 lined muffin cups, placing about 3 tablespoons of cooked sausage into each. Spread it slightly so it forms a flat base for the eggs to sit on. This creates a savory layer in every bite.
- Add the Cheese Layer: Sprinkle 1 tablespoon of shredded cheddar cheese over the sausage in each muffin cup. The cheese melts during baking, creating a creamy, flavorful layer that blends perfectly with the eggs and sausage. For variation, you can use sharp cheddar for extra tang or a milder cheese for a subtle flavor.
- Prepare the Egg Mixture: In a large mixing bowl, crack 8 large eggs. Add 1/4 cup of heavy cream (or milk of your choice), 3/4 teaspoon of sea salt, and 1/2 teaspoon of black pepper. Whisk everything together thoroughly until the mixture is smooth and slightly frothy. This incorporates air into the eggs, helping your muffins stay light and fluffy rather than dense.
- Pour Eggs into Muffin Cups: Carefully pour the egg mixture over the sausage and cheese in each muffin cup, filling almost to the top. Leave a tiny bit of space to allow the eggs to rise while baking. Pour slowly to avoid overflowing and to ensure the ingredients stay evenly distributed.
- Bake the Muffins: Place the muffin tin in your preheated oven and bake for 15–20 minutes. The eggs should puff slightly and be completely set when done. You can test doneness by gently pressing the center of a muffin—it should feel firm, not jiggly.Baking them just right prevents them from deflating once removed from the oven.
- Cool and Serve: Remove the muffin tin from the oven and let the muffins cool for 5–10 minutes. This helps them firm up, making them easier to remove from the liners without breaking. Serve warm for the best flavor and texture. They also freeze beautifully if you want to prepare a batch ahead of time for quick breakfasts.
Notes
- Each muffin contains approximately 220 calories, 16.7g fat, 13.7g protein, and 1g net carbs.
- Use heavy cream for richer, creamier muffins or substitute milk for a lighter option.
- Line the muffin tin with silicone or parchment to prevent sticking.
- Muffins can be customized with herbs, spices, or vegetables like spinach or bell peppers.
- Bake until eggs are completely set to avoid soggy or undercooked muffins.
- Allow muffins to cool slightly before removing from liners to maintain their shape.
