Introduction
Imagine a grab-and-go breakfast that’s packed with protein, perfectly portable, and deliciously satisfying. These Sausage Egg Muffins combine hearty sausage and creamy cheddar with a surprisingly fluffy, low-carb batter for a meal you can make ahead and enjoy all week.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 12 muffins
Ingredients
- 1 lb sausage
- 1/3 cup almond flour
- 3 tbsp coconut flour
- 12 eggs
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 cup cheddar cheese
- 1 tsp fresh rosemary (finely chopped)
Instructions
- Preheat your oven to 350°F (175°C). Generously grease a 12-cup standard muffin tin with oil or non-stick spray.
- In a skillet over medium heat, cook the sausage, breaking it up with a spoon, until it is fully browned and cooked through. Drain any excess grease and set aside to cool slightly.
- In a large mixing bowl, whisk the 12 eggs together until well combined and slightly frothy.
- Add the almond flour, coconut flour, salt, and pepper to the eggs. Whisk vigorously until the flours are fully incorporated and no lumps remain. The batter will thicken slightly.
- Stir in the cooked sausage, cheddar cheese, and chopped fresh rosemary until everything is evenly distributed.
- Divide the mixture evenly among the 12 prepared muffin cups, filling each nearly to the top.
- Bake for 35-40 minutes, or until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
- Let the muffins cool in the pan for 5-10 minutes before carefully running a knife around the edges to loosen and remove them. Serve warm.
Variations
- Dinner Frittatas: Pour the entire mixture into a greased 9×13 inch baking dish and bake for 40-45 minutes to create an easy slice-and-serve frittata.
- Spicy Kick: Add a pinch of red pepper flakes or a few dashes of hot sauce to the egg mixture before baking.
- Mini Muffins: For bite-sized portions, bake in a mini muffin tin for 18-22 minutes, perfect for parties or snacks.
- Fresh Herb Swap: Instead of rosemary, try other fresh herbs like chives, thyme, or parsley for a different flavor profile.
Tips for Success
- Grease Well: These muffins can stick, so be generous with the oil or non-stick spray on your muffin tin.
- Don’t Over-mix: Once you add the flours to the eggs, just whisk until smooth. Over-mixing can sometimes make the texture dense.
- Test for Doneness: Ovens vary. The muffins are done when the tops are firm to the touch and golden.
- Let Them Cool: Allowing the muffins to rest in the pan makes them much easier to remove without breaking.
Storage & Reheating
Store cooled muffins in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze them in a single layer before transferring to a freezer bag for up to 3 months. Reheat in the microwave for 30-60 seconds or in a toaster oven/oven at 350°F until warmed through.
FAQ
Can I use a different type of sausage?
Yes, any variety of ground sausage (mild, hot, Italian, or chicken/turkey sausage) will work well in this recipe.
Why do you use two different flours?
My muffins stuck to the pan. What happened?
This is the most common issue. Ensure you grease the pan *very* thoroughly. Letting them cool for a full 10 minutes before removal also helps them release more easily.
Can I make these dairy-free?
Yes, simply omit the cheddar cheese or use your favorite dairy-free cheese alternative. The recipe will still work, though it will be less rich.
Are these muffins keto-friendly?
Yes, with the ingredients listed (sausage, eggs, almond flour, coconut flour, and cheese), this recipe is suitable for a ketogenic diet. Always check your specific sausage ingredients for added sugars.
Can I prepare the batter the night before?
It’s not recommended, as the coconut flour will absorb all the liquid and the batter will become far too thick. It’s best to cook them immediately after mixing.
