For those following a ketogenic diet or simply looking for a healthier breakfast option, these keto sausage egg muffins are a game-changer. Not only are they incredibly easy to make, but they are also packed with protein and low in carbs, making them the perfect way to start your day. These muffins are not just limited to breakfast; they can be enjoyed for lunch, dinner, or brunch.
What are Keto Egg Muffins?
An egg muffin is essentially a crustless, miniature quiche. It is a mixture of egg, cheese, protein (like sausage), and/or vegetables, all baked in a convenient, grab-and-go muffin form.
Why Choose Keto Sausage Egg Muffins?
- Low Carb: Each egg muffin contains less than one net carb, making it ideal for those on a keto diet.
- High Protein: Packed with protein, these muffins keep you feeling full and energized throughout the morning.
- Convenient: Perfect for meal prep, these muffins can be made ahead of time and stored for easy grab-and-go breakfasts or snacks.
- Versatile: Easily customizable with various cheeses, meats, and vegetables to suit your taste preferences.
- Affordable: Eggs are a staple in a keto diet, being easily accessible and affordable.
Ingredients Overview
Here’s a brief overview of the ingredients you’ll need:
- Eggs: The main protein source for this dish. Medium or large eggs work best.
- Breakfast Sausage: Adds flavor and protein. You can use roll sausage or pre-cooked sausage patties.
- Cheese: Adds flavor and richness. Cheddar, mozzarella, or an Italian cheese blend work well.
- Coconut Milk (Unsweetened): A dairy-free alternative that provides a creamy texture. Heavy cream can be substituted if you’re not dairy-free.
- Vegetables (Optional): Spinach, kale, mushrooms, bell peppers, onions, garlic, tomatoes, sun-dried tomatoes, and jalapeños can be added for extra flavor and nutrients.
- Seasonings: Salt, pepper, garlic powder, onion powder, fresh rosemary, parsley, crushed red pepper, and lime juice enhance the flavor.
- Baking Powder: Provides a little lift to the muffins.
Recipe: Keto Sausage Egg Muffins
This recipe is simple, requiring only a few steps and minimal prep time.
Yields: 12 standard muffins or 24 mini muffinsPrep time: 5 minutesCook time: 18-20 minutes
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- 12 large eggs
- 1/4 cup heavy cream or unsweetened canned coconut milk
- 1/2 teaspoon baking powder
- Salt and pepper to taste
- 1 pound breakfast sausage, cooked and crumbled
- 1 cup shredded cheese (cheddar, mozzarella, or your favorite)
- Optional additions: chopped vegetables (spinach, bell peppers, onions, mushrooms, tomatoes), herbs (parsley, rosemary), spices (garlic powder, onion powder, chili flakes)
Equipment
- Muffin tin (metal or silicone)
- Medium mixing bowl
- Whisk
- Measuring cups
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Prepare the Muffin Tin: Grease a 12-cup muffin tin with non-stick cooking spray or use silicone muffin liners.
- Cook the Sausage: Heat a large skillet over medium-high heat. Add the sausage and cook until browned and fully cooked, crumbling it as it cooks. Drain any excess grease. If you are adding garlic and onions, sauté them in olive oil until fragrant before adding the sausage.
- Prepare the Egg Mixture: In a medium mixing bowl, combine the eggs, cream or coconut milk, baking powder, salt, and pepper. Whisk until well combined. You can also use a blender for a smoother mixture.
- Combine Ingredients: Add the cooked sausage, cheese, and any optional vegetables or herbs to the egg mixture. Mix well to ensure everything is evenly distributed.
- Fill the Muffin Cups: Pour the egg mixture into the prepared muffin tin, filling each cup about 1/2 to 3/4 full. Be careful not to overfill, as the muffins will puff up during baking.
- Bake: Bake in the preheated oven for 18-20 minutes, or until the muffins are set and lightly golden brown. A toothpick inserted into the center should come out clean.
- Cool and Serve: Let the muffins cool in the tin for a few minutes before removing them. Run a small spatula around the inside walls of the muffin holes to help loosen them before removing them. Serve warm.
Tips for Perfect Keto Egg Muffins
- Grease the Muffin Tin: Always grease your muffin tins well to prevent the eggs from sticking. If you have a good nonstick muffin tin, you may not need to grease it, but it’s always a good idea to be safe. Silicone muffin tins work great for easy removal.
- Don't Overfill the Muffin Cups: Only fill each muffin cup with 1/2 to 3/4 of the egg mixture to prevent overflow.
- Cook Sausage Thoroughly: Make sure to cook the sausage completely before adding it to the egg mixture.
- Cool Before Removing: Let your muffins cool for about 10 minutes before attempting to remove them from the muffin tin. This helps them set and prevents them from falling apart.
- Add Flavor: Cook the onions, garlic, and sausage together before adding to the egg mixture to give the sausage a little extra flavor.
Variations and Customizations
One of the best things about these keto egg muffins is how easily they can be customized to suit your preferences. Here are some ideas:
- Different Meats: Swap sausage for bacon, ham, or chicken.
- Cheese Variations: Experiment with different cheeses such as cheddar, mozzarella, Swiss, pepper jack, or an Italian cheese blend.
- Spice It Up: Add diced jalapeños, chili flakes, or cayenne pepper for a spicy kick.
- Vegetable Medley: Incorporate your favorite vegetables such as spinach, kale, mushrooms, bell peppers, onions, or sun-dried tomatoes.
- Herbs and Spices: Add fresh rosemary, parsley, garlic powder, or onion powder to enhance the flavor.
- Caprese Muffins: Use Italian sausage, fresh mozzarella, and a slice of fresh avocado for a Caprese-inspired version.
Storage and Reheating Instructions
These keto sausage egg muffins are perfect for meal prepping and can be stored in the refrigerator or freezer.
Refrigerator:
- Store the egg muffins in an airtight container or bag in the refrigerator for up to 3 days.
Freezer:
- Allow the egg muffins to cool completely.
- Place the muffins on a baking sheet or plate, making sure they are not touching each other.
- Freeze for 1-2 hours until solid.
- Transfer the frozen muffins to a freezer-safe bag or container.
- Store in the freezer for up to 3 months.
Reheating:
- Microwave: Wrap the muffin in a damp paper towel and microwave for 30-40 seconds, or until heated through.
- Oven: Preheat the oven to 350°F (175°C). Place the muffins on a baking sheet and bake for 10-15 minutes, or until heated through.
Serving Suggestions
These keto sausage egg muffins are delicious on their own, but you can also pair them with:
- Hot sauce or dairy-free sour cream
- Fresh fruit
- A side salad
- Avocado slices
Nutritional Information
The nutritional information for one sausage muffin is approximately:
- Calories: 265
- Fat: 23g
- Carbs: 1.1g
- Protein: 13.3g
- Net Carbs: 1.1g
Note: Nutritional information may vary based on specific ingredients and portion sizes.
Read also: Keto Calorie Counting: A Detailed Guide
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