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If you are in need of a new meal prep healthy breakfast, I have just the thing! These sausage egg muffins are packed with protein to make for a satisfying breakfast that will keep you going all morning long. They are a comforting spin on this egg muffins recipe.
If you are making these for a brunch, pair them with banana oat pancakes, crispy bacon in the oven, or sweet crepes.
What Are Sausage Egg Muffins?
These breakfast muffins with sausage and eggs are portable, protein-packed little omelets that are loaded with Italian sausage, eggs, and cheese. Unlike regular baked eggs, which keep the yolk intact, in this version the yolk and whites get whisked together before baking.
Why You’ll Love This Easy Sausage Muffin Recipe
- Savory and cheesy flavor
- Soft and pillowy eggs
- 4 simple ingredients (plus salt and pepper)
- Just 2 minutes prep time, 25 minutes total time
- Almost 14 grams protein per muffin
- Naturally healthy, low carb, keto, gluten-free, and high in protein
Ingredients You’ll Need
This section explains how to choose the best ingredients for egg and sausage muffins, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
- Ground Italian Sausage – You can use pork sausage, turkey sausage, chicken sausage, or breakfast sausage, but make sure to use raw, ground sausage.
- Eggs – Whole, large eggs. Technically you could use egg whites as well — the ratio is 2.5 egg whites to replace each whole egg.
- Heavy Cream – I like the rich flavor and texture you get from heavy cream, but you can use any milk of choice here, such as almond milk, hemp milk, coconut milk, half and half, or regular milk.
- Cheddar Cheese – Use shredded cheese for convenience or shred your own. Feel free to swap in other cheeses, such as Pepper Jack or mozzarella.
- Sea Salt & Black Pepper
VARIATION: Add veggies.
If you want to add in some vegetables, try some cooked broccoli, mushrooms, spinach, bell peppers, or caramelized onions. See more variations in my main egg muffins post.
How To Make Sausage Egg Muffins
This section shows how to make meal prep sausage and egg muffins, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Brown sausage. In a large skillet over medium-high heat, cook ground sausage until browned, breaking apart with a spoon or spatula.
- Mix egg mixture. In a large bowl, whisk together eggs, heavy cream, sea salt and black pepper. Stir in cheddar cheese.
- Fill muffin cups. Line a muffin tin with parchment or silicone muffin liners (or spray with cooking spray if desired) and arrange sausage in the muffin cups. Pour the egg mixture over the sausage.
- Bake. Place the sausage muffins in the oven and bake until eggs are set. I like to garnish with a little fresh parsley.
- Store: Keep sausage egg cups in fridge for 3-5 days.
- Meal prep: Make these ahead and store in refrigerator. They are perfect for meal prep breakfasts.
- Reheat: Warm up sausage egg muffins in a 350 degrees F oven or in the microwave. Be careful not to overheat, or they’ll become dry and rubbery.
- Freeze: Store egg muffins in an airtight container in the freezer for 2-3 months.
More Meal Prep Breakfast Recipes
If you love this easy sausage muffin recipe, you might also like some of these other easy breakfast recipes:
Tools To Make Egg Sausage Muffins
- Large Skillet – Brown the sausage in this nonstick skillet that works for everything from eggs to sausage to veggies.
- Silicone Muffin Liners – These muffin liners can be reused, and are fun and colorful and easy to pop out whatever is baked in them.
- Muffin Pan – You can’t make these breakfast egg muffins without a muffin tin.
Sausage Egg Muffins
Sausage Egg Muffins (4 Ingredients!)
Easy meal prep sausage egg muffins make a delicious and protein-packed breakfast meal, made with just 4 simple ingredients and ready in less than 30 minutes.
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Tap on the times in the instructions below to start a kitchen timer while you cook.
Preheat the oven to 400 degrees F (204 degrees C).
In a large skillet over medium-high heat, cook the ground sausage, breaking apart with a wooden spoon, for 8-10 minutes, until browned.
Meanwhile, line a muffin tin with 12 parchment muffin liners or silicone muffin liners.
Arrange the ground sausage in the muffin cups. Sprinkle cheese on top.
Whisk together the eggs, heavy cream, sea salt, and black pepper. Pour the egg mixture into the muffin cups over the sausage.
Bake for 15-20 minutes, until the eggs are set.
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Serving size: 1 egg muffin
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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I made this tonight. I added some diced red peppers to sneak in some vegetables. It was easy and delicious. This one will become part of my regular meal prep. Thanks for sharing the recipe!
Loved this. Filled cups with 3 variations: Canadian bacon, bacon, and chicken sausage; gouda, sharp cheddar, and Italian blend; topped with green onion, tomato, and parsley, respectively, to tell the difference. All had precooked sweet onions and garlic. My husband can be hard to please, but he loved them. Making a second batch with newly purchased silicone muffin cups!! Fantastic!!
Love this recipe. I make it every week for both myself and my husband. So much healthier in the morning and easy to eat on the go.
This turned out well. I will say I changed stuff a bit just because I didn’t want to run out to the store,
I opted out of the cheese and used the ButcherBox breakfast sausage that is already seasoned, used full-fat sheep’s milk yogurt to sub for heavy cream (1 to 1 sub ratio), and baked it in a ceramic casserole dish at 400F for 20 minutes. Came out fluffy, beautiful, and tasty. Thanks!
These are one of my very favorite breakfasts, EVER. Love this recipe!
Made this for meal prep and can’t wait to make again. Great for starting the morning off protein packed.
These are PERFECT for my partner’s easy breakfasts on the way out the door. Tasty, filling, and easy to make! Thank you.
So delicious! I love how easy these are to make. They are the perfect grab-and-go breakfast!
Absolutely delicious! Will be a part of my weekly meal prep!
Easy and delicious. I made 12 half with crumbled bacon and half with chopped mini sweet peppers. A great grab and go breakfast.
Easy and delicious! I doubled the recipe so we had plenty on hand for grab and go breakfasts this week. Thank you for the recipe!
Used these when I was preggo with my third for some freezer prep- such a yummy snack!
I love making a big batch of these & sticking in the fridge for the week. My kids can grab them & go! They are delicious!
We love having these sausage egg muffins for breakfast, especially on busy weekdays!
This is perfect for me because I have been wanting to prep more meals, including breakfast, and this recipe is amazing!