(High-Protein, Keto-Friendly, Meal Prep)
Quick Description
These cheesy, savory breakfast bites are made with eggs, sausage, and cheese baked into muffin tins. Perfect for busy mornings, they’re high in protein, low in carbs, and customizable with your favorite add-ins like veggies, bacon, or even cottage cheese for extra creaminess.
Servings & Timing
- Servings: 12–18 bites (depending on muffin size)
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Ingredients
- 10 large eggs
- ½ cup heavy cream (or milk of choice)
- 1 cup cooked breakfast sausage (crumbled)
- 1 cup shredded cheddar cheese (or cheese blend)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Optional: chopped spinach, bell peppers, mushrooms, or green onions
Instructions
Step 1: Prep the Oven & Pan
- Preheat oven to 375°F (190°C).
- Line a muffin tin with paper liners or grease with nonstick spray.
Step 2: Cook the Sausage
- In a skillet, cook sausage until browned and fully cooked. Drain excess grease.
Step 3: Whisk Eggs
- In a large bowl, whisk together eggs, cream, and seasonings until smooth.
Step 4: Assemble Muffins
- Divide cooked sausage evenly into muffin cups.
- Pour egg mixture on top until each cup is about ¾ full.
- Sprinkle cheese evenly over each muffin.
Step 5: Bake
- Bake for 18–22 minutes, until the eggs are set and the tops are golden.
Step 6: Cool & Serve
- Allow to cool slightly before removing from the tin.
- Serve warm or cool completely for storage.
Additional Notes
- These keep well in the fridge for up to 5 days.
- They can be frozen for up to 2 months; reheat in microwave or oven.
- Great for meal-prep – make a batch on Sunday and enjoy all week.
Dietary Info (per muffin, approx.):
- Calories: 120
- Protein: 9 g
- Carbs: 1 g
- Fat: 9 g
- Labels: High-Protein, Keto-Friendly, Gluten-Free, Low-Carb
Ingredient Substitutions
- Cheese: Use mozzarella, pepper jack, or feta.
- Protein: Swap sausage for bacon, ham, or turkey.
- Veggies: Add spinach, broccoli, or zucchini for more fiber.
- Dairy-Free: Use unsweetened almond milk + dairy-free cheese.
Recipe Variations
- Cottage Cheese Egg Bites: Blend ½ cup cottage cheese into egg mixture for extra protein & creaminess.
- Southwest Style: Add diced jalapeños, salsa, and pepper jack cheese.
- Loaded Veggie: Use mushrooms, spinach, bell peppers, and onions.
Storage & Make-Ahead
- Refrigerate in an airtight container up to 5 days.
- Freeze in a zip-top bag with parchment between layers for 2 months.
- Reheat in microwave for 30–45 seconds or oven at 350°F for 5–7 minutes.
FAQs
Q: Can I make these without liners?
A: Yes! Just grease the muffin tin well with butter or nonstick spray.
Q: Can I use egg whites only?
A: Yes – replace each whole egg with 2 egg whites for a lighter version.
Q: Can I serve these cold?
A: Absolutely, they taste great chilled for a quick snack.
Optional Personal Story
These breakfast bites are a staple in many high-protein lifestyles, including my own. They save so much time on busy mornings, and they’re easy to customize – one tray can be sausage & cheddar, another veggie-loaded, so everyone in the family gets what they like.
Call-to-Action
Make a batch of these Mini Sausage, Egg & Cheese Breakfast Bites today and set yourself up for a week of stress-free, protein-packed breakfasts!
