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Freshly baked sausage egg muffins served on a white plate – high protein breakfast idea.

Sausage Egg and Cheese Muffins

© Chef Laura Bonicelli
These Sausage Egg and Cheese Muffins are a hearty, make-ahead breakfast packed with crumbled sausage, sautéed vegetables, and sharp Cheddar. Baked until puffed and golden, they’re satisfying, portable, and ready in under 20 minutes. Ideal for busy mornings, weekend brunches, or feeding a crowd — they’re as practical as they are flavorful.
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Prep Time 20 minutes
Cook Time 18 minutes
Total Time 38 minutes
Course Breakfast
Cuisine American
Servings 12
Calories 143 kcal

Equipment

  • 1 12 cup muffin tin

Ingredients
  

protein & vegetables

  • ½ pound crumbled breakfast sausage turkey, pork, or your choice
  • 1 garlic clove minced
  • 1 medium onion diced
  • 1 large red bell pepper cored, seeded, and diced

egg mixture

  • 6 eggs
  • ⅔ cup milk
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ cup shredded Cheddar cheese

cheese topping

  • ½ cup shredded Cheddar cheese for sprinkling on top

Instructions
 

Preheat & prep:

  • Preheat the oven to 375ºF. Spray a muffin tin with nonstick spray.

Cooking the filling:

  • Cook the sausage in a skillet over medium heat, breaking it up with a wooden spoon. Once browned and cooked through, add the garlic, onion, and bell pepper. Cook until the vegetables soften, about 5–6 minutes.

Egg mixture:

  • Meanwhile, in a medium bowl, whisk together the eggs, milk, salt, pepper, and garlic powder. Fold in ½ cup of shredded Cheddar cheese.

Assembling the muffins:

  • Divide the sausage mixture evenly among the muffin cups. Pour the egg mixture over each, distributing the cheese as evenly as possible. Top each muffin with the remaining ½ cup of Cheddar cheese.

Baking:

  • Bake for 15–18 minutes, or until puffed, golden, and set in the center. A toothpick inserted should come out clean.

Cooling and serving:

  • Let cool slightly. Run a knife around each muffin to loosen, then remove from the pan. Serve warm or at room temperature.

Notes

These muffins keep well refrigerated for up to 5 days and freeze beautifully for up to 2 months. Reheat in the microwave for 30–45 seconds for a quick, satisfying breakfast.

Nutrition

Calories: 143kcalCarbohydrates: 3gProtein: 9gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.05gCholesterol: 106mgSodium: 316mgPotassium: 142mgFiber: 0.4gSugar: 2gVitamin A: 560IUVitamin C: 14mgCalcium: 101mgIron: 1mg
Keyword bell pepper, caramelized onions, garlic, gluten-free egg muffins, healthy breakfast ideas with eggs, low carb breakfast on the go
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