Sausage and Cheese Breakfast Egg Muffins
These Sausage and Cheese Breakfast Egg Muffins deliver 13g protein and 248 calories per muffin — a portable breakfast option for early-morning lifters. You'll batch-prep 12 servings in one quick stovetop session, giving you grab-and-go protein coverage for nearly two weeks. Load these into your meal rotation to hit breakfast protein targets without sacrificing prep speed.
Ingredients
- •Sausage, Pork, Breakfast(340g)
- •Egg, Whole, Large
- •Whole Milk(120g)
- •Chili powder(10g)
- •1 teaspoon sea salt
- •¼ teaspoon freshly cracked black pepper
- •Cooking spray (per 1-second spray)
Non-stick spray (PAM or store brand). Saves calories vs. pouring oil.
- •Mexican Blend Cheese(480g)
- •Olives, Black, Canned, Pitted
- •Cilantro, Fresh
- •Salsa, Prepared, Red, Store-Bought
- •Avocado
Instructions
- 1Preheat the oven to 350°F with a rack in the center position.
- 2Heat a large skillet over medium-high heat. Add the sausage and cook, breaking it up with a wooden spoon, until browned, about 5 minutes.
- 3In a large mixing bowl, whisk together the eggs, milk, chili powder, salt, and pepper.
- 4Spray a 12 cup muffin tin with cooking spray to prevent the egg mixture from sticking.
- 5Evenly disperse half of the sausage and half of the cheese into the prepared muffin tin. Pour the egg mixture into the cups, filling about half way full. Top with remaining sausage, the remaining cheese and the olives.
- 6Bake until the egg muffins are puffed up and lightly browned, about 20-25 minutes.
- 7Serve warm, topped with cilantro, salsa, and a slice of avocado, if using.
Nutrition — Per Serving
248
calories
13g
protein
20g
fat
- Carbohydrates
- 2g
- Saturated fat
- 10.5g
- Sodium
- 470 mg
- Dietary fiber
- 0.3g
12 servings per batch · ~79g each
Macro data sourced from USDA FoodData Central
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How much protein does Sausage and Cheese Breakfast Egg Muffins have per serving?
Each muffin contains 13g of protein and 248 calories with 20g fat and 2g carbs. This macro split makes them a high-fat, low-carb breakfast option that works well for keto or carnivore approaches.
How long does Sausage and Cheese Breakfast Egg Muffins take to prep?
This recipe is marked as quick prep and yields 12 servings at once, meaning you can batch 2 weeks of breakfasts in a single stovetop session. You'll spend minimal active time upfront for maximum meal prep efficiency.
Are Sausage and Cheese Breakfast Egg Muffins good for fat loss?
At 248 calories and only 2g carbs per muffin, these are ideal for a fat loss phase where you're controlling calorie intake while preserving protein. The high fat content keeps you satiated between meals despite the lower calorie density.
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