Egg Sausage Breakfast Muffins are an easy to make and healthy way to start your day. Make a batch on the weekend then take one to go on your way out the door on busy weekday mornings.

A hand holding an egg sausage breakfast muffin with a bite out of it.

Good morning, friends! I've got a recipe for egg sausage breakfast muffins that I can't wait to share with you. I fully realize that sausage muffins sound a little strange. We're so used to thinking of muffins as being sweet carby things that saying something like sausage and egg muffins sounds almost sacrilegious.

But bear with me, these low-carb savory muffins are about to make your mornings so much tastier. And easier. And healthier.

Why you'll love egg sausage breakfast muffins:

  • They taste like a soft sausage patty and are absolutely bursting with breakfast flavor.
  • They are 100% grab-and-go breakfast approved.
  • You'll find over 12 grams of protein in each muffin!
  • Egg sausage muffins are excellent for breakfast meal prep. Make a batch on Sunday then have breakfast all week long!
  • They are a great way to add healthy eggs to your diet.
  • Even though these are breakfast egg muffins, you can easily serve them for dinner. I have more than once! A couple of sausage muffins and a big salad makes a simple (and delicious) dinner.


An open carton of eggs ready to go into these egg sausage breakfast muffins.

See those beautiful brown eggs up there? We eat them nearly every day. They help to fill me up in the morning and they're so healthy that I feel great about feeding them to my daughter. Did you know that one egg has 14 important nutrients and 50% of your daily vitamin B12 requirement? You can find out more about how healthy they are here.

I feel really lucky to live in Canada where Canadian egg farmers take pride in caring for their hens. All Canadian egg farmers adhere to the same National Animal Care and food-safety programs that ensure hens are well cared for and your eggs are clean and fresh. It makes me feel good about serving eggs to my family.

Eggs are produced in every Canadian province (including the Northwest Territories!) by more than 1000 family-run farms. And since local eggs are available no matter where you purchase your eggs, you know that your eggs are always fresh. It normally takes less than a week for eggs to travel from the farm to the grocery store!

All the ingredients for egg sausage breakfast muffins in a glass mixing bowl.

How to make egg muffins:

These sausage egg muffins are super easy to make. I should really call them Easy Egg Muffins.

  1. Cook the onion, pepper, and sausage then dump them and all the other ingredients into a bowl. At one time. No need to make this complicated.
  2. Mix mix mix.
  3. Now drop them by the 1/4 cup onto a parchment paper lined baking sheet. If you've opted to add cheese, sprinkle a little extra on top. You know you want to.
  4. Now all you have to do it bake them.

See how easy that was? This egg muffin recipe is seriously foolproof.

Are egg sausage muffins paleo and Whole30?

If you skip the cheese and use the nutritional yeast option instead, then they are 100% paleo.

But they're not Whole30. While all of the ingredients (minus the cheese, of course) are Whole30 approved, mimicking things like muffins is not. My recommendation? Wait until after your 30 days then include these in your reintroduction phase.

A tray of egg sausage breakfast muffins fresh out of the oven.

Please promise me you'll make these sausage egg and cheese muffins. I know you're going to love them!

A close up shot of a couple of egg sausage breakfast muffins.

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A close up shot of a couple of egg sausage breakfast muffins.

Egg Sausage Breakfast Muffins Recipe

Egg Sausage Breakfast Muffins are an easy to make and healthy way to start your day. Make a batch on the weekend then take one to go on your way out the door on busy weekday mornings.

If you love this recipe as much as we do, let us know with a 5-star rating!

5 stars (23 ratings)
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  • 1 teaspoon olive oil
  • 1 medium onion, finely minced
  • 1 green pepper, finely minced
  • 3 cloves garlic, finely minced
  • 1 lb. breakfast sausages, removed from casings
  • 1 tablespoon chili powder
  • 1 teaspoon oregano
  • ½ teaspoon pepper
  • Sea salt, to taste
  • 6 large eggs
  • 1 ½ cups almond flour
  • 1 teaspoon baking soda
  • ½ cup green onions, chopped
  • 1 ½ cups grated cheddar, or ¼ cup nutritional yeast for paleo/ dairy-free


  • Preheat your oven to 375 degrees. Line 2 baking sheets with parchment paper.
  • Heat the oil in a large frying pan over medium-high heat. Add the onion, pepper, and garlic, and cook for 3-4 minutes, or until the onion is translucent. Add the sausages and cook through. Mix in the chili powder, oregano, and pepper then season to taste with salt. Let cool.
    1 teaspoon olive oil, 1 medium onion, 1 green pepper, 3 cloves garlic, 1 lb. breakfast sausages, 1 tablespoon chili powder, 1 teaspoon oregano, ½ teaspoon pepper, Sea salt
  • Add the cooked sausage, eggs, almond flour, baking soda, green onions, and the cheese or nutritional yeast to a bowl and mix well.
    6 large eggs, 1 ½ cups almond flour, 1 teaspoon baking soda, ½ cup green onions, 1 ½ cups grated cheddar
  • Drop the batter by the ¼ cup onto the parchment lined baking sheets. The muffins don't spread much so you can place them fairly close together. Bake for 15 minutes then remove them from the oven.


If you're storing them, let the muffins cool then place them in a resealable plastic bag or container and keep them in your fridge for up to 4 days.
Serving: 1 breakfast muffin, Calories: 225kcal, Carbohydrates: 4g, Protein: 12g, Fat: 18g, Saturated Fat: 6g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Trans Fat: 1g, Cholesterol: 101mg, Sodium: 496mg, Potassium: 153mg, Fiber: 2g, Sugar: 1g, Vitamin A: 438IU, Vitamin C: 7mg, Calcium: 121mg, Iron: 1mg
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