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!
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.
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.
How to Make Gluten-Free Zucchini and Sausage Egg Muffins
- Preheat the oven to 345º.
- Prepare the muffin pan. Brush the bottoms and sides of a muffin pan with olive oil. Set aside.
- 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.
- Prepare the sausage. 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, until they are browned and cooked through. Transfer to a cutting board and chop into small pieces.
- 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. Add the zucchini flesh (not the fluid) to a mixing bowl. Add the rest of the muffin ingredients, including MOST (but not all) of the chopped sausage to the same bowl and mix thoroughly.
- Bake the muffins. 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, then bake for 22 minutes or until the egg is set.
Check out these other delicious egg 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
Gluten-Free, Low Carb Zucchini Sausage Egg Muffins Recipe
Ingredients
- olive oil
- ½ pound zucchini
- 1 pinch salt
- 3 links sausage gluten-free chicken or pork sausage is recommended
- 2 large eggs
- ½ cup shredded cheddar cheese
- ¼ teaspoon salt
- ¼ medium lemon zest only, optional
- 1 teaspoon onion powder
- 1 clove garlic pressed or minced
- 1 pinch pepper
- ¼ cup almond meal
- ¼ teaspoon baking powder
Instructions
- Preheat the oven to 175°C/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.
Lauren says
How long do you bake the muffins? I'm excited to try this!
Tara Ziegmont says
22 minutes. That would have been a helpful tidbit to include, right?! I'll edit the recipe in case you want to print it.
Lauren says
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!