Sausage Egg Muffins

sausage and egg muffins

These Sausage Egg Muffins are a great low carb make-ahead breakfast meal. Perfect for Atkins dieters or anyone who is trying to reduce carbs. Uses pork sausage, ground turkey, parsley, thyme, salt, nutmeg, sweet bell peppers, and eggs.  Using an Atkins recipe as inspiration I came up with this variation that worked best for me.

Your net carbs per serving (2 muffins) is less than 2 grams.  Calories are 216 calories per serving.

Recipe By: Gourmetsleuth
  • Prep40 min |
  • Total1hr 10min |
  • Serves6 - 2 each



Preheat oven to 350F

Prepare a muffin 12 well muffin tin by carefully oiling or greasing each well  OR spray with no calorie cooking spray.

Combine the ground sausage and ground turkey in a medium sized bowl  Mix with your hands to combine.

Add the seasonings, chopped bell pepper, and one egg to the bowl.  Again, using your hands, mix the ingredients very well to combine.

Press the mixture into each well and press the mixture up the sides of the well so you leave an indent in the middle.  This will hold the eggs.

Scramble the remaining 5 eggs.  Divide the remaining mixture among all 12 muffins.  The original recipe called for placing a whole egg in the center but unless you have a muffin tin with really large wells, even a small whole egg is too large and will spill over onto the top of the pan, that was quite a mess!

Sprinkle about a teaspoon of shredded cheddar cheese on top of each muffin.  Place the tin immediately in the oven.  Bake for 20 - 30 minutes but check after 20 minutes making sure the muffins are cooked but not overcooked.

Remove from the oven, then run a thin sharp knife around the edge of each muffin then remove the muffins from the tin and place on a warmed plate.  Serve immediately with a little fresh salsa and and additional cheese  (optional). 

If you have some family members that don't need or want to stay low-carb then serve this a nice cup of fresh fruit, sliced banana, sliced strawberries, fresh blueberries.

sausage egg muffins on platter

Sausage Egg Muffin Ingredient Swaps

Try swapping fresh baby spinach, chopped for the parsley.

Use a combination of red and green bell peppers

Substitue chorizo instead of pork sausage.

Use our culinary ingredient dictionary to search for thousands of ingredient substitutions.

Sausage and Egg Muffin Nutrition Facts

Serving size: 1/6 of a recipe (3.2 ounces)
Amount Per Serving
Calories 216
Calories From Fat 152
Total Fat  17g
Saturated Fat 6g
Cholesterol 64mg
Sodium 6618mg
Potassium 224g
Total Carbohydrates 1.7g
Fiber < 1g
Sugar < 1g
Protein 14g

Recipes From - The Gourmet Food And Cooking Resource