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!!

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.

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

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. 

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.

Yield: 12

100-Calorie Cheesy Sausage and Egg Muffins

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

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!!


  • 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


    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.


Nutrition Information:



Serving Size:


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.

More Egg Breakfast Recipes:

100-Calorie Cheese, Vegetable and Egg Muffins (GF) — Healthy, easy, and only 100 calories! You’ll want to keep a stash on hand!

Baked Ham and Cheese Omelet — No more babysitting omelets at the stove! Pop this into the oven and go sit down and relax! Easy, delish, and perfect for leisurely weekends, holiday brunches, or breakfast-for-dinner!

Bacon Cheddar Egg Casserole – Crisp bacon, melted cheese, and green onions add so much flavor! Hearty but stays perfectly light thanks to a secret ingredient! Easy and perfect for breakfast, lazy brunches, or breakfast-for-dinner!

White Cheddar and Dijon Baked Eggs – Fast and easy comfort food that’s ready in 15 minutes! The Dijon and cheese jazz these eggs right up!

Egg-In-A-Hole Avocado Toast — Slathering warm egg-in-a-hole toast with a creamy chive and lime-scented avocado spread is beyond delicious! It’s an easy recipe that’s ready in 15 minutes and is perfect anytime!

Creamy and Crispy Hash Browns Frittata – Creamy eggs with crispy hash browns and made in one skillet!

Easy Spinach and Tomato Frittata – Ready in 10 minutes and healthy! Perfect for any meal!! Great for using up odds-and-ends veggies, too!

Asparagus, Peas, and Smoked Gouda Frittata – Even the pickiest eaters will eat green vegetables in this healthy and easy 25 minute recipe!

Easy Eggs, Sausage, and Hash Browns Skillet – Hearty comfort food that’s worth getting out of bed for! Great for brunch or as breakfast-for-dinner! Ready in 30 minutes and packed with big flavors!

Eggs In Hell with Italian Sausage – Sometimes called Eggs in Purgatory or shakshuka, this easy dish includes eggs poached in tomatoes with sausage and garlic for tons of flavor! Perfect for breakfast, brunch, or breakfast-for-dinner!