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!!

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

Everyone from moms of picky toddlers to ladies hosting large brunches and 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 egg muffins still clock in at only 97 calories, are low carb, naturally gluten-free, and have 7 grams of protein according the nutrition analysis. Not too shabby for something that tastes so comforting and delish.

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.

You can make a stash of the muffins 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!!

Ingredients:

  • 8 large eggs
  • 1/4 cup cream or half-and-half (dairy-free milk may be substituted)
  • 1 teaspoon kosher salt, or to taste
  • 1/2 teaspoon freshly ground black pepper, or to taste
  • one 13-ounce precooked sausage, diced small (I used smoked turkey sausage)
  • 1/2 cup green onions, sliced into thin rounds
  • about 1 1/2 to 2 tablespoons shredded cheese blend, per muffin

Directions:

  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 1/2 to 2 tablespoons each.
  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. Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing.
  7. You will likely need to rim each cavity with a small knife to help dislodge muffins before serving. Muffins will keep airtight for up to 1 week in the fridge or in the freezer for up to 4 months.

Adapted from 100-Calorie Cheese, Vegetable and Egg Muffins

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