100-Calorie Cheesy Sausage and Egg Muffins

100-Calorie Cheesy Sausage and Egg Muffins — Low-carb baked egg muffins that are loaded with juicy sausage and cheese! EASY, ready in 30 minutes, and perfect for breakfast, brunches, snacks, or breakfast-for-dinner! You’ll want to keep a stash on hand!!

100-Calorie Cheesy Sausage Baked Egg Muffins - Low carb baked egg muffins that are loaded with juicy sausage and cheese! EASY, ready in 30 minutes, and perfect for breakfast, brunches, snacks, or breakfast-for-dinner! You'll want to keep a stash on hand!!

Breakfast Egg Muffin Cups

Years ago I made 100-Calorie Cheese, Vegetable and Egg Muffins. They’ve been a reader favorite over the years.

This recipe is a spinoff from those and although the nutrition calculator says they’re 145 calories each, they’re in the 100-calorie range so I went with that for the title.

Everyone from moms of picky toddlers to ladies hosting large brunches in need of something make-ahead-ish have written to tell me how much they love the recipe. I revamped that recipe by taking out the vegetables and adding sausage. You’re welcome.

The sausage is juicy and adds so much flavor.  Use precooked sausage or kielbasa. I used smoked turkey sausage because I had it on hand and it keeps them healthier. Green onions add extra flavor and a pop of color.

And let’s not forget about the cheese. Everything is better with cheese.

100-Calorie Cheesy Sausage and Egg Muffins - Low carb baked egg muffins that are loaded with juicy sausage and cheese! EASY, ready in 30 minutes, and perfect for breakfast, brunches, snacks, or breakfast-for-dinner! You'll want to keep a stash on hand!!

What’s in Baked Egg Muffins? 

To make these sausage, egg, and cheese muffins, you’ll need:

  • Eggs
  • Milk
  • Kosher salt and pepper
  • Pre-cooked sausage
  • Green onions
  • Shredded cheese of choice

100-Calorie Cheesy Sausage and Egg Muffins - Low carb baked egg muffins that are loaded with juicy sausage and cheese! EASY, ready in 30 minutes, and perfect for breakfast, brunches, snacks, or breakfast-for-dinner! You'll want to keep a stash on hand!!

How to Make Baked Egg Muffins

Whisk together the low-carb egg muffins mixture and pour into a greased 12-cup muffin pan. Bake the sausage muffin cups until they’re set, cooked through, and lightly golden. 

Once the baked egg muffins come out of the oven, let them cool for at least 10 minutes before removing from the muffin pan. 

Can I Add Veggies to the Egg Muffins? 

Yes, you likely can add sautéed veggies to these sausage breakfast muffins. Just note that you’ll wind up with more egg muffin batter, so you’ll need to bake more than 12 egg muffins. 

How to Reheat Baked Egg Muffins

I recommend gently reheating these sausage, egg, and cheese muffins in the microwave. 

100-Calorie Cheesy Sausage Baked Egg Muffins - Low carb baked egg muffins that are loaded with juicy sausage and cheese! EASY, ready in 30 minutes, and perfect for breakfast, brunches, snacks, or breakfast-for-dinner! You'll want to keep a stash on hand!!

Tips for Making Baked Egg Muffins

This is a fairly flexible recipe. You’re welcome to use any shredded cheese you like, whatever pre-cooked sausage you have on hand, and so forth. 

Just note that heavy cream, half-and-half, or a full-fat non-dairy milk is a must in this recipe. 

You can make a stash of the sausage egg cups and keep them in the fridge for up to a week, or in the freezer for months. They’re easy to reheat for breakfast, lazy brunches, snacks, or breakfast-for-dinner.

100-Calorie Cheesy Sausage and Egg Muffins

100-Calorie Cheesy Sausage and Egg Muffins

Low-carb baked egg muffins that are loaded with juicy sausage and cheese! EASY, ready in 30 minutes, and perfect for breakfast, brunches, snacks, or breakfast-for-dinner! You'll want to keep a stash on hand!!

Yield: 12
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Ingredients

  • 8 large eggs
  • 1/4 cup skim milk (dairy-free milk, half-and-half, or cream may be substituted)
  • 1 teaspoon kosher salt, or to taste
  • 1/2 teaspoon freshly ground black pepper, or to taste
  • one 13-ounce precooked turkey sausage, diced small (another variety of cooked sausage such as pork, beef, pork kielbasa, etc. is okay)
  • 1/2 cup green onions, sliced into thin rounds
  • 16 tablespoons shredded cheese blend, divided

Instructions

    1. Preheat oven to 375F. Spray a Non-Stick 12-Cup Regular Muffin Pan *extremely well* with cooking spray. Spray the base of the cavities and sides, then run your finger over the sides so that every inch is liberally coated with spray or you will be chiseling off baked-on food; set pan aside.
    2. To a large bowl add the eggs, cream, salt, pepper, and whisk well to combine.
    3. Add the sausage, onions, and stir to combine.
    4. Using a 1/4-cup measure, evenly fill the cavities of the muffin pan. They will be a solid 3/4 full.
    5. Top each cup with a generous pinch of cheese, about 1 tablespoon each, or up to 1 1/2 or 2 tablespoons if desired.
    6. Bake for about 30 minutes, or until muffins are set, cooked through, and are lightly golden. Start checking after 20 minutes because all ovens, pans, etc. vary. The muffins will puff in the oven, but sink upon cooling.
    7. Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing. You will likely need to rim each cavity with a small knife to help dislodge muffins before serving.

Notes

Nutrition Information:

Yield:

12

Serving Size:

1

Amount Per Serving: Calories: 145Total Fat: 9gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 161mgSodium: 462mgCarbohydrates: 1gFiber: 0gSugar: 1gProtein: 14g
Nutrition information is computer-generated and will vary based on the exact ingredients and products used. It will be less if you use fat-free milk, turkey sausage, fat-free cheese compared to full fat products. The nutrition calculator stats as generated assume you use full-fat products and pork sausage.

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13 comments on “100-Calorie Cheesy Sausage and Egg Muffins”

  1. I’m funny about eggs and prefer to mix the cheese into the eggs. U know, in it not on it. What do u think the measurement would be if I just mixed it in?

  2. Is there any reason that skim milk wouldn’t work instead of cream/non-dairy milk?

    • I recommend using half-and-half or cream, not a non-dairy milk alternative, and not skim milk, because they won’t give the same fluff to the eggs and the final texture will be different.

  3. I really need to make a batch of these this weekend. I always forget and never feel like making eggs every morning!

  4. quisiera saber con que método se recalientan y también si se pueden comer frios.

  5. You know these are totally my kind of muffins! Such a perfect breakfast!

  6. These look fantastic–sausage and eggs in any form is always good! I have a relatively new silicone muffin pan and I haven’t tried it out yet on anything like this so I hope it performs well from a non stick perspective.

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