Keto spinach and sausage breakfast muffins

Start your day with these delicious Keto Spinach and Sausage Breakfast Muffins! Packed with Vienna sausage, fresh spinach, red pepper, cheddar cheese, and a savory blend of spices, these low-carb, high-protein muffins are perfect for a quick and healthy breakfast. Easy to make and irresistibly tasty, they're the ideal choice for anyone following a keto diet or just looking for a nutritious way to fuel their morning.

  • 20 Feb 2025
  • Cook time 45 min
  • Prep time 15 min
  • 20 Servings
  • 11 Ingredients

Keto spinach and sausage breakfast muffins

Start your day with a burst of flavor and nutrition with these Keto Spinach and Sausage Breakfast Muffins. Packed with protein and healthy fats, these muffins are perfect for adhering to a keto diet, keeping you full and energetic throughout the morning. They are easy to prepare and great for meal prep, ensuring you have a quick and delicious breakfast ready to go.

Ingredients:

2.50 cups spinach
72g
16 oz vienna sausage
450g
1 red pepper
120g
1 cup onion
160g
8 oz cheddar cheese
230g
10 eggs
500g
1/3 cup heavy whipping cream
40g
1 tbsp onion powder
7g
1 tbsp garlic powder
10g
1 tsp salt
6g
1 tbsp white pepper
7g

Instructions:

1. Preheat Oven: Preheat your oven to 375°F (190°C). Line a muffin tin with paper liners or lightly grease it with cooking spray or butter.
2. Prepare the Vegetables: Chop the spinach into small pieces and set aside. Dice the red pepper and finely chop the onion.
3. Prepare the Sausage: If using Vienna sausage links, slice or crumble them into small pieces.
4. Mix the Egg Base:
- In a large mixing bowl, crack the 10 eggs and whisk them until smooth.
- Add the heavy whipping cream to the eggs and whisk until well combined.
5. Add Seasonings: Stir in the onion powder, garlic powder, salt, and white pepper into the egg mixture.
6. Combine Ingredients:
- Add the chopped spinach, diced red pepper, chopped onion, crumbled or sliced Vienna sausage, and shredded cheddar cheese to the egg mixture.
- Mix all the ingredients until they are evenly distributed and well combined.
7. Fill the Muffin Tin: Pour the mixture into the prepared muffin tin, filling each cup about three-quarters full to allow room for the muffins to rise.
8. Bake:
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are set in the middle and a toothpick inserted into the center comes out clean.
9. Cool and Serve:
- Allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack to cool completely.
- Serve warm or at room temperature.
10. Store: Store any leftover muffins in an airtight container in the refrigerator for up to 5 days. These muffins can also be frozen for up to 3 months. Simply reheat in the microwave or oven before serving.

Tips:

- Preheat the oven to 375°F (190°C) before you start mixing the ingredients to save time.

- Ensure the spinach is thoroughly squeezed to remove excess moisture to avoid making the muffins soggy.

- Chop the vienna sausage, red pepper, and onion into small, uniform pieces to ensure even distribution and cooking.

- Use a non-stick muffin tin or silicone muffin liners for easy removal and cleanup.

- You can customize your muffins by adding different herbs or swapping the cheddar cheese with another keto-friendly cheese.

- Let the muffins cool in the tin for a few minutes after baking to make them easier to remove.

Enjoy these tasty Keto Spinach and Sausage Breakfast Muffins straight out of the oven or store them in an airtight container in the fridge for a quick and convenient breakfast option throughout the week. With each bite, you'll savor the balanced flavors of savory sausage, fresh spinach, and creamy cheese, all while staying true to your keto lifestyle.

Nutrition Facts
Serving Size80 grams
Energy
Calories 150kcal7%
Protein
Protein 8g6%
Carbohydrates
Carbohydrates 2.66g1%
Fiber 0.38g1%
Sugar 0.89g1%
Fat
Fat 12g14%
Saturated 5g17%
Cholesterol 140mg-
Vitamins
Vitamin A 110ug12%
Choline 100mg18%
Vitamin B1 0.05mg5%
Vitamin B2 0.20mg15%
Vitamin B3 0.46mg3%
Vitamin B6 0.09mg6%
Vitamin B9 30ug7%
Vitamin B12 0.61ug25%
Vitamin C 9mg10%
Vitamin E 0.59mg4%
Vitamin K 20ug16%
Minerals
Calcium, Ca 100mg8%
Copper, Cu 0.02mg2%
Iron, Fe 0.75mg7%
Magnesium, Mg 13mg3%
Phosphorus, P 120mg9%
Potassium, K 120mg3%
Selenium, Se 16ug27%
Sodium, Na 430mg28%
Zinc, Zn 1.15mg10%
Water
Water 54g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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