These keto sausage and spinach egg muffins are a high-protein, low-carb breakfast that is perfect for busy mornings. They are fluffy, cheesy, meal-prep friendly, and ready in under 30 minutes.
Ingredients :
- 8 large eggs
- 120 g breakfast sausage, cooked and crumbled (½ cup)
- 50 g fresh spinach, chopped (2 cups loosely packed)
- 60 g shredded cheddar cheese (½ cup)
- 30 ml heavy cream (2 tbsp)
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- Butter or cooking spray for greasing the muffin pan
Instructions :
Step 1
Preheat your oven to 375°F (190°C) and grease a 12-cup muffin pan.
Step 2
Cook the sausage in a skillet until browned. Drain any excess fat.
Step 3
In a large bowl, whisk together the eggs, heavy cream, garlic powder, salt, and pepper.
Step 4
Stir in the cooked sausage, chopped spinach, and shredded cheddar cheese.
Step 5
Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
Step 6
Bake for 18-20 minutes, or until the egg muffins are set and lightly golden.
Step 7
Let cool for 5 minutes before removing from the pan. Serve warm.
Nutrition (1 muffin) :
Calories: 135 kcal
Protein: 9 g
Carbs: 1.5 g
Fat: 10 g
Tips :
Store in the refrigerator for up to 4 days.
Freeze for up to 2 months.
Add diced bell peppers or mushrooms for extra flavor.
Reheat in the microwave for 20 seconds for a quick breakfast.
Great for meal prep and on-the-go mornings.
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