Sausage Egg Muffins

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If you are in need of a new meal prep healthy breakfast, I have just the thing! These sausage egg muffins are packed with protein to make for a satisfying breakfast that will keep you going all morning long. They are a comforting spin on this egg muffins recipe.

What Are Sausage Egg Muffins?

These breakfast muffins with sausage and eggs are portable, protein-packed little omelets that are loaded with Italian sausage, eggs, and cheese. Unlike regular baked eggs, which keep the yolk intact, in this version the yolk and whites get whisked together before baking.

Ingredients You’ll Need

This section explains how to choose the best ingredients for egg and sausage muffins, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

• Ground Italian Sausage – You can use pork sausage, turkey sausage, chicken sausage, or breakfast sausage, but make sure to use raw, ground sausage.
• Eggs – Whole, large eggs. Technically you could use egg whites as well — the ratio is 2.5 egg whites to replace each whole egg.
• Heavy Cream – I like the rich flavor and texture you get from heavy cream, but you can use any milk of choice here, such as almond milk, hemp milk, coconut milk, half and half, or regular milk.
• Cheddar Cheese – Use shredded cheese for convenience or shred your own. Feel free to swap in other cheeses, such as Pepper Jack or mozzarella.
• Sea Salt & Black Pepper

How To Make Sausage Egg Muffins

This section shows how to make meal prep sausage and egg muffins, with step-by-step photos and details about the technique. For full instructions, see the recipe card below.

1. Brown sausage. In a large skillet over medium-high heat, cook ground sausage until browned, breaking apart with a spoon or spatula.
2. Mix egg mixture. In a large bowl, whisk together eggs, heavy cream, sea salt and black pepper. Stir in cheddar cheese.

3. Fill muffin cups. Line a muffin tin with parchment or silicone muffin liners (or spray with cooking spray if desired) and arrange sausage in the muffin cups. Pour the egg mixture over the sausage.

4. Bake. Place the sausage muffins in the oven and bake until eggs are set. I like to garnish with a little fresh parsley.

Storage Instructions

• Store: Keep sausage egg cups in fridge for 3-5 days.
• Meal prep: Make these ahead and store in refrigerator. They are perfect for meal prep breakfasts.
• Reheat: Warm up sausage egg muffins in a 350 degrees F oven or in the microwave. Be careful not to overheat, or they’ll become dry and rubbery.
• Freeze: Store egg muffins in an airtight container in the freezer for 2-3 months.

More Meal Prep Breakfast Recipes

If you love this easy sausage muffin recipe, you might also like some of these other easy breakfast recipes: