These Keto Sausage Egg Muffin Cups are one of the easiest ways to prep ahead breakfast for a family. They are low carb, and gluten free!

Egg Muffin Cups

Is it a muffin or is it an egg? It’s basically an egg with other ingredients, formed in a standard muffin cup pan. Super easy for portion control and very versatile as well!

Egg muffin cups aren’t the newest keto recipe I bet you’ve seen, but they are pretty perfect being a great quality protein source as well as very, very, low in carbs. I’m sure you’ve seen many egg muffin recipes around. Some are mixed like scrambled eggs and veggies are tossed in. But this recipe adds even more protein using sugar free breakfast sausage, some tasty fill-ins and topped with an egg. It’s quick and easy and an awesome family recipe everyone will love!

Breakfast Egg Muffins

I realize that not all people on a keto diet actually eat breakfast, some do, but many fast as I do. Even if you fast most mornings, these can be for when you break that fast, no matter what time of the day it is. I’m a person who fasts myself, but I still enjoy eggs and I don’t care what the “meal” of the day is called, I’m going to enjoy my eggs!

So egg muffins are not just for breakfast, but these egg muffins can be enjoyed for lunch, dinner or brunch! Full of protein and zero net carbs! If you count total carbs then just 1 total carb per serving! Amazingly easy to make and also easy enough to double the recipe and have some in the fridge for the rest of the family to reheat during the busy week. 

I can’t think of a better protein source to start the day then eggs! We have our own chickens and ducks in our backyard and they are laying so many eggs we often have to give them away to family and friends. No one complains of course but I am always in need of recipes to enjoy all these eggs. Below are more egg recipe you might like. Most of you don’t have backyard chickens like us and while buying organic pasture raised eggs is more expensive, it is worth it in my opinion.

Meal Planning

If you love recipes like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb and/or keto meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key!  LEARN MORE TODAY!

Here are some other egg recipes you might like:

• Slow Cooker Mexican Breakfast Casserole
• Spinach Mushroom Quiche
• Pepperoni Pizza Egg muffins
• Bacon Egg Muffin Tops

Keto Sausage Egg Cups (Low Carb, Gluten Free)

“Lauren is the founder of the creative content agency Healthful Creative which helps food centered brands share their story through recipe development and food photography. She’s also the founder of the gluten-free website Wicked Spatula and the co-founder of the keto website, Cast Iron Keto.”