Easy Keto Egg Muffins with Sausage and Bacon – Quick Meal Prep Recipe

Keto Egg Muffins
Grain Free Keto Friendly Kid Friendly Low Carb One Pan 

Nutrition: 150 Calories | 0.7g Net Carbs | 7.9g Protein | 11.9g Total Fat

Enjoy a fun and portable breakfast with these easy keto egg muffins filled with sausage, bacon, and cheese; they’re great for meal prep and brunch too.

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Let’s talk about breakfast. I love a good, hearty breakfast. However, I don’t want to get up everyday and make it. Especially on busy school mornings and such. I think it’s more fun to cook breakfast on lazy weekend mornings when I don’t feel rushed, and we can sit down as a family and enjoy it. That’s why I love these keto egg muffins. This is the perfect breakfast meal prep recipe to make busy mornings a little easier. Plus, the muffins are so versatile, you can put anything you want in them. And, the kids think they’re fun to eat. Egg muffins make a delightful addition to brunch potlucks too.

Add Bacon and Sausage to a Muffin Pan


This keto egg muffin recipe is a cinch. First, gather your filling ingredients. In this case, we’re using crumbled sausage and bacon. Then, spray a muffin pan with non-stick spray. I prefer a silicone pan like this one. It makes it really easy to pop out the egg muffins when they’re done cooking. After all the muffin wells are sprayed, evenly distribute the bacon and sausage in muffin pan.

The filling is where you can lots of fun with this keto egg muffin recipe. It’s also an easy way to use up leftovers. Try last night’s roasted or grilled vegetables. Just chop them up a bit, and add them to the muffin pan. They taste great. Have extra ham from Thanksgiving or Christmas? This is also a tasty addition to egg muffins. You can turn most frittata recipes into egg muffins. Truly, the possibilities are endless.

Add the Eggs

After all your filling is in the muffin pan, it’s time to add the eggs. First, combine the eggs with some heavy cream. I have two suggestions to make the eggs easy to pour into the muffin pan. First, you can whisk the eggs and heavy cream together in a large measuring cup. Then, the spout on the measuring cups makes it easier to pour. Alternatively, and this is kind of my favorite, mix the eggs together with the heavy cream in a protein shaker bottle. It’s so easy, just shake everything up, and pour the eggs into the muffin pan. It’s so simple.

Add Cheese and Bake

The last bit of prep for the egg muffins is to add shredded cheese on top. If you’re using a silicone muffin pan, put it on a baking sheet. This will make it easier to get the muffins in and out of the oven. Then, bake your egg muffins at 350° for about fifteen minutes. Check your muffins by giving the pan a little shake. If the eggs are set in the middle, the egg muffins are ready.

Once the muffins are finished cooking, let them cool slightly. Then, run a butter knife around the edges of the muffins. If you’re using a silicone pan, push up from the bottom of the muffin well, and it’ll pop out. If you’re using a metal muffin pan, gently slide a butter knife under the bottom of the muffins to get them out. Serve you egg muffins and enjoy.

If you’re making a bunch of muffins for breakfast meal prep, they store great in the refrigerator. First, let the muffins cool. Then, put the egg muffins in an air-tight container with a lid. Put parchment paper between layers, if you have to stack them in your container, to prevent the cheese from sticking. Reheat the muffins on a plate in your microwave to 30-45 seconds, depending on your microwave.

Other recipes to check out: Bacon and Cheese Egg Cups with Ham, Individual Mediterranean Frittata Recipe, and Low Carb Breakfast Burrito Recipe.

Easy Keto Egg Muffins with Sausage and Bacon – Quick Meal Prep Recipe

Enjoy a fun and portable breakfast with these easy keto egg muffins filled with sausage, bacon, and cheese; they’re great for meal prep and brunch too.

Total Time: 25 min
Prep Time: 10 min
Cook Time: 15 min

Ingredients

  • 9 Eggs
  • 1/2 Cup Heavy Cream
  • 6 oz Cooked Crumbled Sausage
  • 1/2 Cup Bacon Crumbles
  • 1/2 Shredded Cheese

Directions

  1. Preheat the oven to 350°. 
  2. Spray a silicone muffin pan with non-stick spray.  Evenly distribute the sausage and bacon into each well of the pan.
  3. Whisk together the eggs and heavy cream in a large measuring cup. Pour the egg mixture evenly into the wells of the cupcake pan.
  4. Sprinkle the cheese on top of the egg. Bake the egg muffins for 15 minutes until the egg is set. Use a butter knife to pop the muffins out of the pan and enjoy.

Nutrition: 

Yield: 12 servings, Serving Size: 1 Egg Muffin

Amount Per Serving:  Calories: 150,  Total Fat: 11.9g, Saturated Fat: 6g,  Cholesterol: 168.7mg, Sodium: 244.1mg, Carbohydrates: 0.7g, Fiber 0g, Sugars: 0.1g, Protein: 7.9g

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