Spicy Sausage Egg Muffins

The Keto diet/lifestyle that I have been following for almost three years now, has been the best thing I have ever done for myself. With this diet, I eat a lot of eggs. So, as you can imagine, I am always looking for different ways to make and enjoy eggs. Especially since anytime I eat eggs, it keeps me full and content for hours! The one thing you want, when starting a new diet/lifestyle plan, is to be full and content! These spicy sausage egg muffins are the perfect thing to make at the start of your week to make your mornings easy.

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spicy sausage egg muffins

Spicy Sausage Egg Muffins

The perfect Keto, low carb and gluten free recipe to help you get your day started!

Course Breakfast, Snack
Cuisine American
Keyword eggs, gluten free, keto, low carb
Prep Time 10 minutes
Cook Time 27 minutes
Total Time 37 minutes
Servings 12 servings


  • 1 lb Spicy Ground Sausage
  • 6 Eggs beaten
  • 1 cup Egg Whites beaten
  • 1 TBSP Minced Onion
  • 5 slices Bell Pepper
  • 1 Cup Colby Jack Shredded Cheese


  1. Preheat your oven to 350 degrees.

  2. Put your sausage in a frying pan and cook completely. Set aside.

  3. Put your 6 eggs in a pourable measuring cup like this one. Measure out your 1 cup of egg whites. Beat each separately and then mix together (trust me on this step. It makes things easier)!

  4. If you are using a metal muffin tin, lightly spray each muffin well (I like my Misto for this job). However, I have found that these silicone muffin molds work really well and nothing ever sticks!

  5. Divide your cooked sausage between each of the muffin wells. Next divide the minced onion, bell pepper and cheese.

  6. Pour the egg mixture over each muffin well. Pour slowly.

  7. Place in the oven and back for 25-27 minutes. Mine took 27 minutes.

These egg muffins are delicious! Be sure to eat them warm. However, like I mentioned earlier, these are super easy to make at the beginning of the week for quick and easy breakfast ideas! Be sure to let the spicy egg muffins completely cool before storing them in the refrigerator. Simply pull one out in the morning and reheat in the microwave. I heat mine in 25 second intervals.

Spicy Sausage Egg Muffins Macros

If you are following the Keto diet, you are probably wondering what the macros are. As always, I recommend you put the exact ingredients you purchase to get the most accurate macros. Also, look at all the options for sausage. The sausage I purchased had zero carbs. While most had zero carbs. Some did contain a few carbs.

The macros, according to the ingredients I purchased are:

  • 196 calories
  • 15.1g Fat
  • 10.9g Protein
  • 1.3g Carbs

spicy sausage egg muffins
The nice thing about these spicy sausage egg muffins, is that you can change up your ingredients (which will also change your macros). Next time I plan on making spinach and cheese egg muffins or even chorizo and cheddar (not sure what cheese goes with chorizo!) egg muffins!

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