High-Protein Cheesy Sausage Egg Muffins – Easy Low-Carb Breakfast Meal Prep

🥚 Introduction

If you’ve ever rushed out the door in the morning with coffee in one hand and nothing in the other, these High-Protein Cheesy Sausage Egg Muffins are about to become your new best friend.

As someone who’s always experimenting with high-protein, keto-friendly breakfast options for KetoFlavorHouse, I know how hard it can be to find something that’s quick, filling, and actually delicious. Most mornings, we crave something that tastes indulgent — melty cheese, warm eggs, savory sausage — but also keeps us fueled without crashing an hour later.

That’s exactly why this high-protein breakfast recipe was born. It’s comforting, cheesy, perfectly seasoned with a hint of peppery goodness, and most importantly — packed with lean protein. Each muffin delivers the ideal balance of protein and fat, making it perfect for muscle recovery, steady energy, and weight management.

Whether you’re a fitness lover, someone following a keto or low-carb diet, or just trying to eat more protein without giving up flavor, these muffins check every box. You can meal prep a batch on Sunday and enjoy them all week long — they reheat beautifully and taste just as good as freshly baked.

💪 Focus Keyphrase: High-Protein Cheesy Sausage Egg Muffins

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❤️ Why You’ll Love This Recipe

• 🧀 Cheesy and satisfying: Every bite is loaded with gooey melted cheese.
• 🍳 Protein-packed: Over 14g of protein per muffin — ideal for fitness goals.
• ⏰ Quick & easy: Ready in under 30 minutes, with simple ingredients.
• 🥦 Low-carb & keto-friendly: Perfect for meal prep or on-the-go breakfasts.
• 🧊 Meal-prep magic: Store them in the fridge or freezer for busy mornings.
• 👨‍👩‍👧 Family-friendly: Even kids love them — they taste like mini omelet cups!

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🌟 My Personal Experience

I still remember the first time I made these High-Protein Cheesy Sausage Egg Muffins — it was a Monday morning after a weekend of meal prepping and recipe testing. I was craving something quick but flavorful, something that didn’t feel like just another plain egg scramble.

I grabbed some chicken sausage, whisked a few eggs with cream, threw in shredded cheddar, and baked them in a muffin tin. The smell that filled my kitchen was incredible — that blend of sizzling sausage, creamy cheese, and eggs puffing up in the oven made the morning feel cozy and productive.

When I took that first bite, I knew this would become a staple on KetoFlavorHouse. These muffins aren’t just convenient — they’re satisfying in a way that keeps you full for hours. If you’re someone who struggles with staying on track in the morning, this high-protein breakfast truly changes the game.

They’ve become my go-to before workouts or when I’m rushing to my desk with a cup of coffee. One muffin = steady energy and no carb crash.

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🧰 Required Equipment

🥣 Mixing Bowl

Use a medium mixing bowl to whisk together eggs, cream, and seasoning. If you like easy cleanup, use a pourable bowl or large measuring jug.

🍳 Skillet

A small non-stick skillet is perfect for browning the chicken or turkey sausage before adding it to the muffins. This step adds tons of flavor and prevents sogginess.

🧁 Muffin Tin

You’ll need a standard 12-cup muffin tin. Use silicone liners or grease it well with butter or avocado oil spray to prevent sticking.

🧀 Cheese Grater

Freshly grated cheese melts better and adds that gooey, stretchy texture you want in each muffin.

🥄 Measuring Spoons & Cups

Precision matters! These ensure your protein-to-fat ratios stay consistent for keto macros.

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🥩 Ingredients & Substitutions

🧾 Ingredients

• 8 large eggs
• ½ cup heavy cream (or unsweetened almond milk for lower fat)
• 1 cup cooked chicken sausage, finely chopped (or turkey sausage)
• 1 cup shredded cheddar cheese
• ½ cup mozzarella cheese
• ¼ cup chopped green onions
• 1 tsp garlic powder
• 1 tsp black pepper
• ½ tsp salt
• ½ tsp paprika (optional)
• 1 tbsp olive oil or butter (for greasing the tin)

🍽 Ingredient Notes & Nutrition Role

• Eggs: The star protein source — about 6g protein each, packed with amino acids and healthy fats.
• Chicken Sausage: Lean, flavorful protein that keeps calories in check.
• Cheddar & Mozzarella: Provide calcium, richness, and melt beautifully for that comforting cheesy texture.
• Heavy Cream: Adds fluffiness and moisture without carbs.
• Green Onions: Brightens the flavor and adds freshness.
• Garlic & Pepper: Key to that savory “breakfast sandwich” taste without bread.

🔄 Substitutions

• Swap heavy cream → unsweetened almond milk for fewer calories.
• Swap cheddar → pepper jack for a spicy kick.
• Swap sausage → ground turkey or shredded chicken for variety.
• Add spinach or kale → boosts fiber & volume without carbs.

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👩‍🍳 How to Make High-Protein Cheesy Sausage Egg Muffins

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin or line with silicone cups.

Step 2: Cook the Sausage

In a non-stick skillet, sauté the chicken sausage until lightly browned and aromatic. This builds the savory foundation of flavor.

Mini Tip: Don’t skip browning — it deepens the flavor and prevents excess moisture in the muffins.

Step 3: Whisk the Egg Mixture

In a large mixing bowl, whisk together eggs, heavy cream, salt, pepper, garlic powder, and paprika until fully combined.

Mini Tip: Whisk for at least 1 minute to incorporate air — this keeps your muffins fluffy instead of dense.

Step 4: Add the Cheese & Veggies

Fold in cheddar, mozzarella, green onions, and cooked sausage. Stir until evenly distributed.

Step 5: Fill the Muffin Cups

Pour the mixture evenly into the prepared muffin tin, filling each cup about ¾ full.

Step 6: Bake

Bake for 20–22 minutes until muffins are puffed, golden, and slightly firm to the touch.

Mini Tip: Don’t overbake — they continue cooking as they cool.

Step 7: Cool & Serve

Let them cool in the pan for 5 minutes, then transfer to a wire rack. Serve warm or store for later.

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⚠️ Common Mistakes to Avoid

• ❌ Skipping pre-cooking the sausage: Causes soggy muffins.
• ❌ Overbaking: Leads to rubbery texture.
• ❌ Not greasing the pan: Eggs stick badly — use silicone liners or nonstick spray.
• ❌ Using pre-shredded cheese: It’s coated in starch and won’t melt as smoothly.

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🔥 Pro Tips for Best Results

• Add 1 tbsp of cottage cheese or Greek yogurt to the egg mixture for an extra protein boost.
• Use sharp cheddar for deeper flavor without extra calories.
• Add a sprinkle of everything bagel seasoning on top before baking — flavor bomb!
• Freeze in silicone muffin cups for quick weekday defrosting.

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💪 High-Protein Nutrition & Strategy

Each muffin packs roughly 14g of protein, making it a perfect post-workout snack or low-carb breakfast that supports muscle repair.

Protein helps stabilize blood sugar and keeps you full longer — ideal for those on keto, low-carb, or weight-loss journeys.

You can also pair two muffins with half an avocado for a perfectly balanced macro-friendly breakfast.

Fun fact: Studies show that consuming at least 20–30g of protein at breakfast helps reduce hunger hormones and improves metabolism throughout the day.

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🧂 Variations You Can Try

• 🌶 Spicy Jalapeño Cheddar Muffins: Add diced jalapeños & pepper jack cheese.
• 🥓 Turkey Bacon Twist: Replace sausage with chopped turkey bacon.
• 🥦 Veggie Boost: Add bell peppers, spinach, or mushrooms for color and nutrients.
• 🧀 Three-Cheese Blend: Use a combo of cheddar, gouda, and mozzarella.

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🍽 Tips for This Recipe

• Serve with sugar-free ketchup or low-carb salsa for extra flavor.
• Turn them into breakfast sliders with keto buns for a fun brunch idea.
• Add extra egg whites if you want to increase protein and reduce fat.

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🥜 Optional Additions

• Chia seeds or flaxseed meal: Adds fiber and healthy fats.
• Whey protein powder (unflavored): Mix ½ scoop into the eggs for extra protein.
• Cottage cheese: Makes the muffins even creamier.

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🧺 Storage Recommendations

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze up to 2 months. Wrap individually and reheat as needed.
• Reheating: Microwave 30–45 seconds or bake at 350°F for 5–6 minutes.

Pro Tip: Let them cool completely before freezing to prevent excess moisture.

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❓ Frequently Asked Questions

1. Can I make these without cheese?
Yes — skip the cheese and add extra veggies or turkey for bulk, but cheese adds richness.

2. Can I use plant-based sausage?
Absolutely! Use a soy or pea-protein sausage to keep it vegetarian-friendly.

3. Are these muffins keto?
Yes — they’re naturally low in carbs and perfect for keto or low-carb diets.

4. Can I meal-prep these for the week?
Definitely! Store them in the fridge and reheat each morning — they stay fluffy and flavorful.

5. Can I add protein powder?
Yes, a small amount of unflavored whey mixes well without affecting taste.

6. Can I bake these in an air fryer?
Yes — bake at 325°F for 12–14 minutes in silicone molds.

7. How can I make them dairy-free?
Swap heavy cream for almond milk and cheese for a dairy-free alternative.

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🧮 Nutritional Breakdown (Per Muffin)

Nutrient	Amount
Calories	175 kcal
Protein	14 g
Fat	12 g
Total Carbs	2.5 g
Fiber	0 g
Net Carbs	2.5 g
Sugar	0.5 g
Sodium	340 mg

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📸 Recipe Snapshot

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Course: Breakfast
• Cuisine: American, Keto
• Servings: 12 muffins
• Calories per serving: 175
• Protein per serving: 14g