Low Carb Breakfast

Browned breakfast sausage layers with custardy egg and half-and-half mixture, then tops with melted cheddar cheese before baking into portable muffins. These grab-and-go breakfast muffins deliver protein-packed indulgence, freeze beautifully for meal prep, and require minimal morning effort while keeping energy steady throughout the day.

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Prep Time 15

Cook Time 30

Servings: 6 Muffins

Course: Breakfast

Cuisine: American

Calories: 285

Ingredients Method Notes

Ingredients

1 lb breakfast sausage your preferred type
2 whole eggs
2 egg whites
2 cups half-and-half
1/4 cup shredded cheddar cheese
Large cupcake liners foil liners recommended

Method

Start by preheating your oven to 350°F and placing large cupcake liners into your muffin tin. Brown 1 lb of breakfast sausage in a skillet over medium-high heat, breaking it into small, bite-sized pieces as it cooks.
Once the sausage is fully cooked and crumbled, drain any excess fat and set it aside to cool slightly. While the sausage cooks, whisk together 2 whole eggs, 2 egg whites, and 2 cups of half-and-half in a large mixing bowl until well combined and smooth.
The egg mixture should be thoroughly blended to guarantee even distribution throughout each muffin.
Divide the cooked sausage evenly among the lined muffin cups, filling each liner about one-quarter full. Pour the egg and half-and-half mixture over the sausage in each cup, leaving about a quarter inch of space at the top to allow for slight expansion during baking.
Sprinkle 1/4 cup of shredded cheddar cheese evenly across the tops of all the muffins, distributing it so each one gets a portion of the cheesy topping.
Place the muffin tin in the preheated 350°F oven and bake for approximately 25-30 minutes, until the egg mixture is set but still slightly jiggly in the very center. The muffins will continue to cook slightly as they cool, so avoid overbaking.
Once finished, allow them to cool for a few minutes in the tin before removing them from the liners. These muffins can be stored in the refrigerator for up to five days or frozen for later enjoyment, making them an ideal make-ahead breakfast option.

Notes

Low Carb Breakfast Substitutions and Variations

Three main ingredients—sausage, eggs, and cheese—form the backbone of these muffins, but honestly, you’ve got way more flexibility here than you might think. Want to swap cheddar for mozzarella or pepper jack? Go for it. I’d lean toward cheeses that melt smoothly, though.

Not into sausage? Ground beef or crumbled bacon work just as well. You could even try sautéed spinach or diced bell peppers mixed into the egg base for extra nutrients. Half-and-half feels rich, but heavy cream delivers creamier results if you’re willing to splurge.

Some folks prefer whole milk for a lighter touch. The beauty here is adapting these muffins to whatever’s in your fridge and whatever your taste buds crave. Experimentation beats rigidity every time.