• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Feels Like Home™ logo

white magnifying glass on a red circle
  • Shop
    • Christianity Downloads
    • Family Downloads
    • Food & Cooking Downloads
    • Hobbies & Crafts Downloads
    • Learning Downloads
  • All Recipes
    • By Course
      • Appetizers
      • Breakfast
      • Condiments & Spices
      • Desserts
      • Drinks
      • Lunches & Dinners
      • Side Dishes
      • Snacks
    • By Method
      • 30 Minute Meals
      • Oven
      • Stove Top
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Copycat Recipes
      • Grill
      • Microwave
      • No Bake
    • By Meat
      • Beef
      • Pork
      • Chicken
      • Turkey
      • Seafood
      • Meatless
    • By Cuisine
      • Asian
      • Italian
      • Mexican
      • Eating after Bariatric Surgery
      • Gluten-Free
      • Vegetarian
      • Copycat Recipes
    • Comfort Food
    • Recipes for Foodie Kids
    • Quick & Easy Weeknight Meals
  • Dinners
    • Beef
    • Pork
    • Chicken
    • Turkey
    • Seafood
    • Meatless
    • Pizza
    • Stir Fry
    • Sandwiches
    • Pasta
    • Salads
    • Soup & Chili
    • Casseroles
    • 30 Minute Meals
    • One Pot
    • Crockpot
    • Instant Pot
    • Grilling
    • Side Dishes
  • Desserts
    • Ice Cream
    • Cakes
    • Cheesecake
    • Pies
    • Cookies
    • Candy
    • No Bake Desserts
  • Holidays
    • Super Bowl
    • Valentine's Day
    • St. Patrick's Day
    • Easter
    • Cinco de Mayo
    • Mother's Day
    • Memorial Day
    • 4th of July
    • Labor Day
    • Halloween
    • Thanksgiving
    • Christmas
    • New Year's
    • Birthdays
  • Family
    • Parenting
    • Holidays & Celebrations
      • Birthdays
      • Valentine's Day
      • St. Patrick's Day
      • Easter
      • Mother's Day
      • Father's Day
      • Summer Picnics
      • Thanksgiving
      • Christmas
      • New Year's Eve
    • Kids activities
      • Kids Crafts
      • Christmas Crafts for Toddlers & Preschoolers
      • Christmas Crafts for Kids
      • Christmas Crafts for Tweens & Teens
  • Subscribe
menu icon
go to homepage
subscribe
search icon
Homepage link
  • SHOP
  • RECIPES
  • FAMILY
  • FAITH
  • HEALTH
    • Facebook
    • Pinterest
    • Twitter
  • ×
    See More:   Breakfast Eating after Bariatric Surgery Gluten-Free Healthy Meals Weeknight Meals

    Last Modified: May 3, 2023 by Tara Gerner 3 Comments

    Sausage Egg Muffins Recipe

    Facebook58PinterestTwitter
    58
    SHARES
    Jump to Recipe Print Recipe
    Pinterest Hidden ImagePinterest Hidden ImagePinterest Hidden Image

    These quick and easy sausage egg muffins are gluten free, low carb, and keto. Perfect healthy make ahead meal for for breakfast on the go!

    a basket full of sausage egg muffins with zucchiniPin

    One of the things I have consistently eaten since my bariatric surgery in April 2017 is egg muffins. We've made sausage egg muffins, ham egg muffins, and bacon egg muffins. They're always delicious, and they are super simple to put together in a muffin tin.

    At first, after my surgery, I could only eat one mini egg muffin and that was it. Now, I usually eat two or three minis or one larger muffin along with some veggies, and it's a perfect high protein meal for any meal or even a snack.

    The thing I love most about egg muffins is that they're quick and easy - both to make and to eat. They make a great on-the-go meal for rushed mornings or for packed lunches or for times when I want to avoid the fast food meal that the rest of my family is planning to eat. I have some little Tupperware soup bowls that allow me to take my egg muffins on the road in a really easy container, and I take them everywhere.

    The recipe below calls for cheddar cheese. You wouldn't have to put cheddar cheese in these muffins, but its addition makes the finished muffins a lot richer and more flavorful than the muffins without the cheese. It's up to you; the recipe will work just as well without as with.

    one half of a sausage egg muffin showing the centerPin

    What are sausage muffins?

    These breakfast muffins with sausage and eggs are hand-held little omelets that are high in protein and low in carbs. They're loaded with sausage, eggs, zucchini, and cheese.

    What you'll need to make the best sausage egg muffins

    EQUIPMENT

    This recipe uses fresh garlic, so you will need a garlic press or a sharp knife. A garlic press is nice because it minces the garlic into microscopic pieces that disperse through the food more easily. If you cut the clove with a sharp knife, your pieces of garlic will be larger, and someone will probably end up with a bite full of garlic.

    Being that this is a sausage egg muffin recipe, you will need a muffin tin. It would be next to impossible to make egg muffins without one.

    I also recommend that you have a 2-3 tablespoon scoop as that will make it much easier to fill the wells of the muffin tin evenly. 3 tablespoons is slightly less than a ¼ cup, so if you can't get a scoop, you could use a ¼ cup measuring cup and just don't fill it the whole way.

    INGREDIENTS

    sausage egg muffins ingredients

    See the printable recipe card at the bottom of the page for measurements and nutritional details.

    • Olive oil - This is to grease the muffin tin. I prefer not to use cooking spray on my muffin pans because it makes the pan in between the wells sticky, and that goo is hard to get off. But if you want to use spray, you can.
    • Zucchini - I like putting some veggies into these muffins, but if you don't like zucchini or want to skip it, you can. Or you can substitute chopped spinach, broccoli, cauliflower, carrots, mushrooms, bell pepper, or another veggie. Your muffins will be smaller if you leave the veggies out altogether. Also, your veggies will be mostly raw even after you cook the muffins, so if you want your carrots to be soft, you'll need to pre-cook them.
    • Salt - You'll use a pinch of salt to "sweat" the zucchini. This means to pull some of the water out. Salt absorbs water, and sprinkling the zucchini with a bit of salt and then allowing it to sit removes the excess moisture and prevents your muffins from being soggy.
    • Sausage - I recommend gluten-free chicken or pork sausage, but you can also use turkey sausage or whatever sausage you like. The muffins are going to taste a lot like the sausage you choose.
    • Eggs - Egg muffins, right? You need eggs.
    • Shredded cheddar cheese - I use shredded cheddar because I like it, but you could also use shredded pepper jack, fiesta blend, or whatever cheese you want.
    • Salt - I know this is listed twice. This time, you're putting a little bit of salt into the eggs to make them taste better.
    • Lemon zest - This is 100% optional. I try to have a fresh lemon on hand, but if I don't, I don't worry about running to the store to buy one just for this recipe. It adds something nice and fresh, but the muffins are still good without it.
    • Onion powder - Alternately, you could sauté up ¼ of an onion in some butter and use that. Now that I'm thinking about it, that would be really really good. I think I'm going to try that next time I make these.
    • Fresh garlic - Fresh garlic is amazing. You can substitute garlic powder if you have to, but you'll miss out on some of the flavor.
    • Black pepper
    • Almond meal - This binds the egg and makes it hold its shape a bit better than it would without. If you have a nut allergy, you can use all purpose flour.
    • Baking powder - This makes the muffins puff up a bit.
    • Cayenne pepper or crushed red pepper flakes - I don't use these myself, but I've had readers ask how to make the egg muffins a little spicier. You can add a pinch of cayenne or crushed red pepper flakes to your egg mixture to give the muffins an extra bite of heat. Or add a few dashes of Frank's RedHot or something similar.

    How to Make Sausage Egg Cups with Zucchini

    1. Preheat the oven to 345º.
    2. Prepare the muffin pan. Brush the bottoms and sides of a muffin pan with olive oil. Set aside.
      brush the muffin pan with olive oilPin
    3. Prepare the zucchini. Grate the zucchini into a bowl and sprinkle with a little salt. Mix and set aside for at least 5 minutes, until the water has started to come out.
    4. Prepare the sausage. Heat a tablespoon of olive oil in a large skillet and add the sausages. Cook for 6-7 minutes, over medium-high heat, turning over a few times, until they are browned and cooked through.
      sausage in a skilletPin
    5. Transfer to a cutting board and chop into small pieces.
      cut the cooked sausage into slicesPin
    6. Prepare the batter. Using your hands, scoop up batches of zucchini and squeeze the juice out. Don't squeeze it so much that you mash it, but remove as much of the fluid as you can.
      squeeze the excess liquid from the zucchiniPin
    7. Add the zucchini flesh (drain the fluid - don't use it) to a mixing bowl. Add the rest of the muffin ingredients, including MOST (but not all) of the chopped sausage to the same bowl. There is no need to whisk the eggs separately because they'll get mixed up when you stir the ingredients together.
      mix the rest of the ingredients into the egg and zucchini mixturePin
    8. Mix thoroughly.
      the egg, zucchini, and sausage mixturePin
    9. Bake the muffins. Divide the egg mixture between the muffin cups - about 2 tablespoons each - making sure the sausage gets distributed evenly.
      spoon the egg, zucchini, and sausage mixture into the muffin panPin
    10. Add 2 pieces of sausage to the top of each muffin.
      top each egg muffin with sausage slicesPin
    11. Bake for 22 minutes or until the egg is set.
      baked sausage egg muffins with zucchiniPin

    Do these sausage egg muffins need cupcake liners?

    I do not recommend using cupcake liners with these muffins. You could use reusable silicone liners if you felt liners were necessary, but paper liners will stick to the egg and make a big mess.

    Storing leftover egg and sausage muffins

    These egg muffins are easy to store. You can keep them in an airtight container or zippered plastic bag in the refrigerator for up to 3-5 days.

    You can also freeze the muffins. To do that, place room temperature muffins on a cookie sheet in the freezer for 2 hours. Then transfer to a plastic freezer bag and store in the freezer up to 3 months.

    To reheat muffins, pop them in the microwave for 30 seconds (fridge) or 1 minute (frozen), or until hot, depending on the wattage of your microwave.

    a hand holding one sausage egg muffinPin

    Check out these other easy breakfast recipes while you're here:

    • Sausage Broccoli Mushroom Omelet Roll
    • Sun-dried Tomato, Basil, Bacon, and Feta Omelet
    • Spicy Oven Baked Omelet
    • Cheese & Green Chile Frittata

    Try these other low carb recipes while you're here:

    • Garlic Buffalo Shrimp
    • Chicken Crust Pizza
    • Beef, Cheddar, and Chive Meatballs
    • Maryland Crab Cakes with No Filler
    • Jamaican Jerk Chicken Skewers

    Recipe

    a basket full of sausage egg muffins with zucchini

    Sausage Egg Muffins with Zucchini

    These quick and easy sausage egg muffins are gluten free, low carb, and keto. Perfect healthy make ahead meal for for breakfast on the go!
    4.75 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 11 minutes mins
    Cook Time 22 minutes mins
    Total Time 33 minutes mins
    Course Appetizer, Breakfast, Main Course, Main Dish, Snack
    Cuisine American
    Servings 12 muffins
    Calories 124 kcal

    Equipment

    • Garlic press
    • Muffin tin
    • Scoop set 2 tablespoon scoop

    Ingredients
      

    • olive oil
    • 1 pounds zucchini
    • 1 pinch salt
    • 6 links sausage gluten-free chicken or pork sausage is recommended
    • 4 large eggs
    • 1 cup shredded cheddar cheese
    • ½ teaspoon salt
    • ½ medium lemon zest only, optional
    • 2 teaspoons onion powder
    • 2 cloves garlic pressed or minced
    • 1 pinch pepper
    • ½ cup almond meal
    • ½ teaspoon baking powder

    Instructions
     

    • Preheat the oven to 345°F.
    • Brush the bottoms and sides of a muffin pan with olive oil. Set aside.
    • Grate zucchini into a bowl and sprinkle with a little salt. Mix and set aside for 5 minutes.
    • Heat a tablespoon of olive oil in a frying pan and add the sausages. Cook for 6-7 minutes, over medium-high heat, turning over a few times. Transfer to a cutting board and chop into small pieces.
    • Using your hands, scoop up batches of zucchini and squeeze the juice out. Add the zucchini flesh (not the juice) to a mixing bowl.
    • Add the rest of the muffin ingredients, including MOST of the chopped sausage, to the same bowl and mix through.
    • Divide the mixture between the muffin cups - about 2 tablespoons each - making sure the sausage gets distributed evenly. Add 2 pieces of sausage to the top of each muffin.
    • Bake for 22 minutes or until set.

    Nutrition

    Calories: 124kcal | Carbohydrates: 4g | Protein: 8g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 134mg | Sodium: 237mg | Potassium: 165mg | Fiber: 1g | Sugar: 1g | Vitamin A: 351IU | Vitamin C: 9mg | Calcium: 114mg | Iron: 1mg
    Keyword eggs, gluten-free, keto, low carb, muffins, sausage, zucchini
    Tried this recipe? Pin it for later!Follow @FeelsLikeHome or tag #FeelsLikeHomeBlog!
    Facebook58PinterestTwitter
    58
    SHARES

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Lauren says

      January 21, 2019 at 3:18 pm

      How long do you bake the muffins? I'm excited to try this!

      Reply
      • Tara Ziegmont says

        January 21, 2019 at 4:53 pm

        22 minutes. That would have been a helpful tidbit to include, right?! I'll edit the recipe in case you want to print it.

        Reply
    2. Lauren says

      January 22, 2019 at 8:16 am

      Thank you! I made these this morning and loved them! I added an extra egg, a jalapeno, some parsley and cayenne, and 1/4 cup cheddar cheese. I also used flour instead of almond meal, and chopped up two turkey sausage patties. This ended up making 8 muffins for me. I'm following WW, so for two of these muffins, it worked out to be 2 points. Even hubby ate one and liked it. Winner!

      Reply

    Primary Sidebar

    Hi, I'm Tara.

    Harrisburg PA mom blogger Tara Ziegmont
    I'm passionate about helping women to care for themselves and their families by offering a combination of easy & delicious recipes, family fun ideas, and Christian inspiration. If you're tired of feeling so weary and uninspired, you're in good company.

    If you don’t like cooking or don’t think you can cook, you're in the right place. Feels Like Home is all about simple recipes, and I promise you, ANYONE can make them! No one will ever question your cooking ability again.

    I'm so glad you're here!

    Read more about me...

    Facebook Twitter Pinterest Instagram LinkedIn email me

    Recent posts:

    Indonesian peanut butter chicken stir fry with green beans over noodles with chopsticks

    Indonesian Peanut Butter Chicken

    a close up of a plate full of Edible Chocolate Chip Cookie Dough Bites

    Edible Chocolate Chip Cookie Dough

    a scoop of cheese chicken hash brown casserole on a wooden spoon

    Cheesy Chicken Hashbrown Casserole

    a close up of mild Buffalo Chicken Dip with Frank's RedHot Sauce

    Mild Frank's RedHot Buffalo Chicken Dip

    AS SEEN ON

    a list of the websites where Tara Ziegmont has been featured

    Popular Recipes

    BLT salad with croutons on a white plate
    BLT SALAD WITH HOMEMADE DRESSING

    filet mignon with goat cheese, sun-dried tomatoes, and lemon butter sauce
    FILET MIGNON WITH GOAT CHEESE, SUN-DRIED TOMATOES, AND LEMON BUTTER SAUCE

    homemade Thin Mints on a white plate
    HOMEMADE THIN MINTS

    Fruity Pebbles cake on a wooden cake board
    FRUITY PEBBLES CAKE

    world's best chili with bacon in a white bowl topped with shredded cheddar cheese, sour cream, and chopped bacon
    WORLD'S BEST CHILI WITH BACON

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Terms of Use
    • Accessibility
    • No AI

    As seen on

    a list of the websites where Tara Ziegmont has been featured

    Contact Tara


    As an Amazon Associate, I earn from qualifying purchases at no cost to you. Read my full disclosure policy.

    All content provided on Feels Like Home Blog is for informational purposes only. The owner of this site makes no representations as to the accuracy or completeness of any information on this site or found by following any link on this site.

    Copyright © 2007-2023 Feels Like Home Blog  | No content on this site, including text and photos, may be reused in any fashion without written permission.

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Do not sell my personal information.
    SettingsAccept
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT