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4.7 from 36 votes

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!!

Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 12
Calories: 145 kcal
Course: Breakfast , Bread
Cuisine: American

Ingredients

  • 8 large eggs
  • ¼ cup skim milk dairy-free milk, half-and-half, or cream may be substituted
  • 1 teaspoon kosher salt or to taste
  • ½ 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)
  • ½ cup green onions sliced into thin rounds
  • 16 tablespoons shredded cheese blend divided

Instructions

    Cup of Yum
  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

  • 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.

Nutrition Information

Serving 1 Calories 145kcal (7%) Carbohydrates 1g (0%) Protein 14g (28%) Fat 9g (14%) Saturated Fat 3g (15%) Polyunsaturated Fat 4g Cholesterol 161mg (54%) Sodium 462mg (19%) Sugar 1g (2%)

Nutrition Facts

Serving: 12Serving

Amount Per Serving

Calories 145

% Daily Value*

Serving 1
Calories 145kcal 7%
Carbohydrates 1g 0%
Protein 14g 28%
Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 4g 24%
Cholesterol 161mg 54%
Sodium 462mg 19%
Sugar 1g 2%

* Percent Daily Values are based on a 2,000 calorie diet.