Keto Cheesy Sausage and Egg Muffins

Keto Cheesy Sausage and Egg Muffins


What do your typical breakfasts look like? I actually tend to want sweets for breakfast, but my husband prefers more savory and hearty breakfasts. Thus, I made these keto cheesy sausage and egg muffins just for him and he loved them! I definitely enjoyed them as well. They are a great option to make when you don’t feel like spending a lot of time in the kitchen. The muffins included both cream cheese and shredded cheese, so they were very creamy and filling. Packed with protein, and low carb, this is a wonderful breakfast idea for the entire family. Especially on busy days, these are great to make ahead, store in the fridge, pop in the microwave, and then be on your way! If you feel guilty enough, you can of course add in vegetables. Spinach would work well with this recipe. For some reason, I tend to reserve vegetables for lunch time, since that is our final meal of the day. Our lunches usually feel more like dinner.

Keto Cheesy Sausage and Egg Muffins

Sweet vs. Savory Breakfast

Back to sweets for breakfast: it’s almost funny and beyond ironic that I say I prefer sweets. Now, I can have 2 keto cupcakes for breakfast and not bat an eye. Before keto, there’s no way I could eat 1-2 sugary cupcakes for breakfast and still be okay towards the end of the day. I’d probably have a blood sugar of 300+, probably be on a rollercoaster, and maybe end up with the sugar going too low – below 60. That’s the sort of nonsense sugars and carbs tend to have on me (as a type 1 diabetic), even when taking more insulin to try and stay ahead of the carbs and adjust. Either way, I clearly don’t have to worry about such things now.

The advantage of this recipe is that it can work for anyone: diabetic or not, keto or not. I don’t think anyone would mind starting their days with adequate protein. Eggs pack a wonderful source of benefits (outlined below)! This meal is a great way to have an overall successful day!

You have to let me know, though, what’s your preference? Would you rather have sweets for breakfast, or something a bit more savory?

Keto Cheesy Sausage and Egg Muffins

Keto Cheesy Sausage and Egg Muffins

5 from 3 votes
Servings: 4 people
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Egg Mixture:

  • 8 large Eggs
  • 4 oz Premium Pork Country Sausage by J.C. Potter
  • 4 oz Original Cream Cheese
  • 1 1/4 tbsp Coconut Flour
  • 1/2 cup Shredded Cheddar Cheese
  • 1/2 tsp Xantham Gum

Spices & Seasonings - Sausage:

  • 1/2 tsp Sage
  • 1/4 tsp Black Pepper
  • 1/4 tsp Rosemary

Spices & Seasonings - Egg Mixture:

  • 1 1/4 tsp Pink Salt
  • 3/4 tsp Black Pepper
  • 1 tsp Parsley Flakes
  • Dash of Cayenne
  • 1 tsp Fresh Parsley


  • Preheat oven to 350 degrees F, 177 degrees C.
  • In a nonstick skillet, over medium-high heat, begin to cook sausage. Season sausage with sage, pepper, and rosemary.
  • Once mostly browned, add in cream cheese and mix until incorporated. Once mixed, set aside to cool.
  • In a mixing bowl, add 8 eggs. Then add spices/seasonings: pink salt, pepper, parsley, and cayenne. Add half of shredded cheese to mixing bowl, xantham gum, and coconut flour. Mix completely.
    Keto Cheesy Sausage and Egg Muffins
  • If cooled enough, add sausage/cream cheese mixture to eggs as well and stir completely.
  • Place silicone muffin pan on a baking sheet. Using silicone muffin pan, fill 6 muffins with the egg mixture.
  • Top with remaining shredded cheese that had been set aside.
    Keto Cheesy Sausage and Egg Muffins
  • Bake egg muffins for 24 minutes. Then, broil for 1-2 minutes. Enjoy!
    Keto Cheesy Sausage and Egg Muffins

Nutrition Per Serving

Nutrition Facts
Keto Cheesy Sausage and Egg Muffins
Amount Per Serving
Calories 402 Calories from Fat 306
% Daily Value*
Fat 34g52%
Carbohydrates 3g1%
Fiber 1g4%
Protein 22g44%
* Be sure to calculate your Keto Macros!
Did you make this recipe?Mention @ambersketokitchen or tag #ambersketokitchen!
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1 Comment
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1 year ago

When I made this recipe I wasn’t quite sure about the cayenne pepper, or the coconut flour but man they are amazing. I make them weekly now. I love making them but eating them is even better.

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