Keto spinach and sausage breakfast muffins

Keto Spinach and Sausage Breakfast Muffins are a protein-packed, low-carb option perfect for meal prep. Made with fresh spinach, Vienna sausage, and cheese, they provide a nutritious and filling breakfast with a burst of flavour.

02 Feb 2026
Cook time 45 min
Prep time 15 min

Ingredients:

2.50 cups spinach
16 oz vienna sausage
1 red pepper
1 cup onion
8 oz cheddar cheese
10 eggs
1/3 cup heavy whipping cream
1 tbsp onion powder
1 tbsp garlic powder
1 tsp salt
1 tbsp white pepper

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.

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.

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.

Keto spinach and sausage breakfast muffins FAQ:

What baking time should I follow for these muffins?

Bake the muffins for 20-25 minutes at 375°F (190°C). They are done when the center is set and a toothpick inserted comes out clean.

How do I know when the muffins are done?

The muffins are ready when they rise slightly, are golden on top, and a toothpick inserted into the center comes out clean.

Can I substitute Vienna sausage with another protein?

Yes, you can substitute Vienna sausage with cooked diced ham, crumbled bacon, or a different type of cooked sausage for variety.

What is the best way to store leftovers?

Store any leftover muffins in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months. Reheat in the microwave or oven when ready to eat.

Can I use frozen spinach for this recipe?

Yes, you can use frozen spinach. Thaw and drain it well before chopping and adding it to the mixture to ensure the muffins do not become soggy.

Cooking 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.

Nutrition Facts

20 Servings
Calories 150kcal
Protein 8g
Carbohydrates 2.66g
Fiber 0.38g
Sugar 0.89g
Fat 12g

Keto spinach and sausage breakfast muffins