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Keto Sausage Egg and Cheese Bites - Easy, Protein-Packed Breakfast

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 24 servings
Ingredients Method

Ingredients
  

  • 1 pound ground breakfast sausage (pork or turkey; choose sugar-free to stay keto)
  • 6 large eggs
  • 1 cup shredded cheddar cheese (or a mix of cheddar and mozzarella)
  • 1/4 cup almond flour (or 2 tablespoons coconut flour as a swap)
  • 1/4 cup cream cheese, softened
  • 1 teaspoon baking powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • Salt to taste (usually minimal if your sausage is seasoned)
  • Optional add-ins: finely chopped green onions, diced jalapeños, red pepper flakes, or chopped spinach
  • For the pan: Avocado oil spray or butter for greasing

Method
 

  1. Preheat the oven to 350°F (175°C). Lightly grease a mini muffin tin or line with silicone cups to prevent sticking.
  2. Cook the sausage. In a skillet over medium heat, break up the sausage and cook until browned and no longer pink. Drain excess grease and let it cool slightly.
  3. Whisk the wet ingredients. In a large bowl, whisk the eggs until smooth. Add the softened cream cheese and whisk again until mostly blended. Small specks are fine.
  4. Add the dry ingredients. Stir in almond flour, baking powder, garlic powder, onion powder, black pepper, and a pinch of salt. Mix until combined.
  5. Fold in the sausage and cheese. Add the cooked sausage and shredded cheddar. If using add-ins like green onions or jalapeños, fold them in now.
  6. Fill the muffin cups. Spoon the mixture into the mini muffin wells, filling each about 3/4 full. Tap the pan gently to level.
  7. Bake. Place on the center rack and bake for 16–20 minutes, or until the tops are set and lightly golden. A toothpick should come out with just a few moist crumbs.
  8. Cool and release. Let the bites rest in the pan for 5 minutes, then run a small knife around the edges and lift them out. Serve warm or cool completely for storage.