Low Carb Breakfast Sausage Egg Muffins

Easy breakfast sausage egg muffins reheat well in the microwave, so try whipping up a batch (or a double batch...) of these on Sunday for an quick grab-and-go breakfast option during the week.
Course Breakfast
Total Time 35 minutes
Servings 4
Author Rachel Singer


  • 1/2 of a 16 oz roll of mild breakfast sausage
  • 1/4 medium yellow onion, finely chopped (about 3 Tbsp)
  • 1/2 tsp crushed red pepper
  • Six eggs
  • 1/4 cup milk
  • 1/2 tsp paprika
  • Sea salt, to taste
  • Black pepper, to taste
  • 3/4 cup shredded cheddar or Mexican blend cheese


  1. Spray each tin in a 12 cup muffin pan with cooking spray and preheat your oven to 400 degrees. Cook sausage, onion, and crushed red pepper in a large skillet over medium heat, breaking up as you go, until sausage is cooked through.

  2.  Divide your cooked sausage mixture evenly among the prepared muffin tin cups.

  3. Meanwhile, whisk together eggs, milk, paprika, salt, and pepper until fully combined and bubbly, then pour egg mixture evenly into each muffin tin on top of the sausage. 

  4. Top each egg muffin with shredded cheese, then bake at 400 degrees for 20 minutes.

  5. Let the finished egg muffins cool for a couple of minutes, then loosen around the edges with a butter knife to help pop them neatly out of their tins.

Recipe Notes

Don't worry that you're not filling the cups all the way; the breakfast muffins do rise quite a bit (see photo above) and you'll want to leave room for them to expand.