Introduction
These Sausage Egg Muffins are your ultimate grab-and-go breakfast solution, combining savory sausage and fluffy baked eggs into a portable, protein-packed bite. They are perfect for meal prep and hold together beautifully thanks to a blend of almond and coconut flour. You’ll love having a batch of these ready to fuel your busy mornings.
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) and generously grease a standard 12-cup muffin tin.
- In a skillet over medium heat, cook the sausage, breaking it into crumbles until fully browned and cooked through. Drain any excess grease.
- In a large bowl, whisk together the 12 eggs, almond flour, coconut flour, salt, and pepper until well combined.
- Stir the cooked sausage, cheddar cheese, and chopped fresh rosemary into the egg mixture.
- Divide the mixture evenly among the 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 comes out clean.
- Allow the muffins to cool in the tin for 5-10 minutes before carefully running a knife around the edges to remove them.
Variations
- Veggie Boost: Mix in sautéed vegetables like bell peppers or spinach after cooking the sausage, ensuring all excess moisture is squeezed out first.
- Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture for a spicy kick.
- Different Cheese: Swap the cheddar for pepper jack, Swiss, or mozzarella for a new flavor profile.
- Mini Muffins: Bake in a mini muffin tin for 20-25 minutes to create perfect party appetizers or kid-friendly snacks.
Tips for Success
- Use a measuring cup or ladle with a spout to easily and neatly pour the egg mixture into the muffin cups.
- Let the muffins cool slightly in the pan before removing; this helps them set and firm up, preventing them from falling apart.
- For even cooking and to prevent overflowing, ensure your egg mixture is evenly distributed among all 12 cups.
Storage & Reheating
Store cooled muffins in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them in a single layer on a baking sheet before transferring to a freezer bag for up to 2 months. Reheat in the microwave for 45-60 seconds or in a toaster oven/oven at 350°F until warmed through.
FAQ
Can I use dried rosemary instead of fresh?
Yes, you can use 1/2 teaspoon of dried rosemary, though the flavor will be more potent and slightly different.
Why are there two types of flour?
The combination of almond flour and coconut flour helps absorb moisture from the eggs and sausage, giving the muffins structure so they hold together well.
Can I make these without any flour?
Using the flours as listed is important for texture and binding. Omitting them will result in a very different, more custard-like and fragile muffin.
My muffins stuck to the pan. How can I prevent this?
Be sure to grease the muffin tin very well with oil, butter, or non-stick spray. Letting them cool for 5-10 minutes also helps them release more easily.
Are these Sausage Egg Muffins keto-friendly?
Yes, with almond flour, coconut flour, and no starchy ingredients, this recipe is suitable for a ketogenic or low-carb diet.
Can I cook the sausage ahead of time?
Absolutely. You can cook and drain the sausage up to 2 days in advance and store it in the fridge until you’re ready to mix the batter.
