Baking

Sausage Egg Muffins (Meal Prep Heroes, 4 Ingredients)

2 min

Pull the sausage off the heat the moment it stops looking pink, because it keeps cooking in the oven and dry crumbles are the main way these go wrong. I fill each cup about three-quarters full with whisked egg, which gives them room to puff without spilling over the rim. Twelve to fifteen minutes at 375 and they set in the middle. Four real ingredients, one tin, and you've got breakfast for most of the week.

By Nora Calloway

A little backstory

Egg muffins took off as a low-carb breakfast hack in the keto and meal-prep crowd, and they spread fast once people started posting their Sunday batch-cook trays online. They're basically crustless mini quiches, which is an old idea wearing gym clothes.

Muffins that aren’t sweet? Wild. Muffins that have SAUSAGE in them? Even wilder. Also better.

These sausage egg muffins are your new best friend for busy mornings. Make a batch on Sunday. Eat them all week. No fork required. No excuses.

Step-by-Step Instructions

1 1

Preheat and Prep

Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin well.

2 2

Cook the Sausage

Brown sausage in a pan over medium heat until cooked through (about 5 minutes). Break it into small crumbles.

3 3

Whisk and Fill

In a bowl, whisk eggs with salt and pepper.

Divide cooked sausage evenly among muffin cups. Top with cheese and any veggies.

Pour egg mixture over everything, filling about ¾ full.

4 4

Bake

Bake for 12–15 minutes until puffed and set in the middle.

5 5

Cool and Store

Let cool in tin for 5 minutes. Run a knife around edges and pop them out.

Eat one now. Save the rest for later.

Summary

Prep Time: 5 minutes | Cook Time: 15 minutes | Total Time: 20 minutes

Yield: 6 muffins

Difficulty: Easy

Storage Notes

Fridge: Airtight container for up to 5 days. Reheat 30–40 seconds in microwave.

Freezer: Freeze for up to 3 months. Reheat from frozen for 60–90 seconds.

Pro tip: Make a double batch. You’ll eat them faster than you think.

The Ingredients

Everything you need.

Prep

5 minutes

Cook

15 minutes

Total

20 minutes

Yield

6 muffins

Ingredients

Makes 6 muffins.

6 large eggs
4 oz (115g) breakfast sausage (casings removed if in links)
¼ cup shredded cheese (cheddar, mozzarella, or whatever you have)
Salt and pepper to taste
Optional: chopped bell peppers, spinach, or onions

Instructions

1
Preheat and Prep. Preheat and Prep. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin well. 2 2
2
Cook the Sausage. Cook the Sausage. Brown sausage in a pan over medium heat until cooked through (about 5 minutes). Break it into small crumbles. 3 3
3
Whisk and Fill. Whisk and Fill. In a bowl, whisk eggs with salt and pepper. Divide cooked sausage evenly among muffin cups. Top with cheese and any veggies. Pour egg mixture over everything, filling about ¾ full. 4 4
4
Bake. Bake. Bake for 12–15 minutes until puffed and set in the middle. 5 5
5
Cool and Store. Cool and Store. Let cool in tin for 5 minutes. Run a knife around edges and pop them out. Eat one now. Save the rest for later

Swaps & Substitutions

Breakfast sausage → swap in cooked bacon crumbles, diced ham, or browned ground turkey; season the turkey a little harder since it's milder
Shredded cheese → any melter works (cheddar, mozzarella, Monterey Jack); for dairy-free, skip it and add a pinch more salt plus some sauteed onion for savor
Eggs → no clean one-to-one swap here since eggs are the structure; a carton of liquid egg whites works but the muffins come out leaner and a touch rubbery
Greasing the tin → a silicone muffin tray or paper liners save you the knife-around-the-edge step, though liners can stick to egg a bit
Salt and pepper → a few dashes of hot sauce or a spoon of pesto stirred into the egg changes the whole flavor if you're bored of plain

Questions & Answers

Why did mine deflate after coming out of the oven?

Egg muffins puff from steam and always sink some as they cool. That's normal. If they collapse into dense little pucks, they were slightly overbaked, so pull them as soon as the centers stop jiggling.

Can I make these ahead and reheat?

Yes, that's the point of them. They keep up to 5 days in an airtight container in the fridge, and 30 to 40 seconds in the microwave brings one back.

Can I freeze them?

They freeze well for up to 3 months. Reheat straight from frozen for 60 to 90 seconds, and wrap each one if you want to avoid them sticking together.

Mine stuck to the tin badly. What happened?

Either the tin wasn't greased enough or you tried to lift them too soon. Grease every cup well, let them sit 5 minutes after baking, then run a knife around each edge before popping them out.

Do I have to cook the sausage first?

Yes. Raw sausage won't fully cook in the 12 to 15 minutes the eggs need, and it sheds grease that makes the muffins greasy. Brown and crumble it first, about 5 minutes in the pan.

Sausage Egg Muffins (Meal Prep Heroes, 4 Ingredients)