📝 About This Recipe
Elevate your morning routine with these protein-packed egg muffins, designed specifically for the low-carb lifestyle without sacrificing an ounce of flavor. These savory delights feature juicy Italian sausage crumbles and a vibrant confetti of sautéed bell peppers, all bound together by a silky, cheese-infused custard. Perfect for meal prep or a sophisticated brunch, they offer a satisfying, grab-and-go solution that keeps you energized throughout the day.
🥗 Ingredients
The Protein & Produce
- 1/2 lb Ground Italian Sausage (mild or hot, casings removed)
- 1/2 cup Red Bell Pepper (finely diced)
- 1/2 cup Green Bell Pepper (finely diced)
- 1/4 cup Yellow Onion (finely minced)
- 1 cup Baby Spinach (roughly chopped and packed)
- 1 tablespoon Olive Oil (for sautéing)
The Custard Base
- 10 pieces Large Eggs (at room temperature)
- 1/4 cup Heavy Cream (adds richness and fluffiness)
- 1 cup Sharp Cheddar Cheese (freshly shredded)
- 1/2 teaspoon Sea Salt
- 1/4 teaspoon Black Pepper (freshly cracked)
- 1/2 teaspoon Garlic Powder
- 1/4 teaspoon Smoked Paprika (for a subtle depth)
Garnish
- 2 tablespoons Fresh Chives (finely snipped)
- 1 pinch Red Pepper Flakes (optional for heat)
👨🍳 Instructions
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1
Preheat your oven to 350°F (175°C). Generously grease a standard 12-cup muffin tin with non-stick spray or butter, ensuring you coat the top surface to prevent sticking.
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2
Place a large skillet over medium-high heat and add the olive oil. Once shimmering, add the ground sausage.
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3
Brown the sausage for 5-6 minutes, breaking it into very small crumbles with a wooden spoon until no pink remains.
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4
Add the diced red and green bell peppers and the minced onion to the skillet with the sausage. Sauté for 3-4 minutes until softened and fragrant.
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5
Stir in the chopped spinach and cook for just 60 seconds until wilted. Remove the skillet from heat and set aside to cool slightly.
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6
In a large mixing bowl, crack the 10 eggs. Add the heavy cream, sea salt, black pepper, garlic powder, and smoked paprika.
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7
Whisk the egg mixture vigorously for about 1-2 minutes until completely homogenous and slightly frothy; this incorporates air for a lighter texture.
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8
Distribute the cooked sausage and vegetable mixture evenly among the 12 muffin cups, filling each about halfway.
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9
Sprinkle the shredded cheddar cheese over the sausage mixture in each cup.
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10
Carefully pour the egg mixture into each muffin cup, leaving about 1/4 inch of space at the top to allow for rising.
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11
Place the muffin tin in the center of the oven and bake for 20-25 minutes. The muffins are done when the centers are set and the tops are golden brown.
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12
Remove from the oven and let the muffins rest in the tin for 5 minutes. This allows them to firm up for easier removal.
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13
Run a thin knife or offset spatula around the edges of each muffin to release them. Garnish with fresh chives and serve warm.
💡 Chef's Tips
Always use freshly shredded cheese; pre-shredded varieties contain potato starch that can affect the keto macros and melting consistency. To prevent the muffins from deflating too much, avoid over-beating the eggs once the heavy cream is added—just whisk until combined. If using silicone muffin liners, you will find cleanup much easier and the muffins will pop out perfectly every time. Ensure your vegetable and meat mixture is relatively dry before adding to the egg; excess moisture can lead to soggy muffins. Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to a month for a quick microwave breakfast.
🍽️ Serving Suggestions
Serve alongside half a sliced avocado seasoned with lime and sea salt for healthy fats. Pair with a dollop of full-fat Greek yogurt or sour cream and a splash of your favorite hot sauce. Enjoy with a side of crisp arugula tossed in a simple lemon vinaigrette to cut through the richness. Accompany with a hot cup of Bulletproof coffee or a sparkling hibiscus iced tea. For a larger brunch spread, serve with keto-friendly almond flour blueberry scones.