If you’re anything like me, mornings often feel like a race against the clock—with hungry kids, emails piling up, and zero time to cook. That’s exactly why I fell in love with these Sausage Egg Bites. They’re my go-to lifesavers: warm, cheesy, and ready in minutes. Whether you need a protein-packed breakfast or a quick snack between meetings, these little bites check every box.
They’re low-carb, super satisfying, and just plain delicious. Think of them as tiny hugs in muffin form—comforting, easy, and always welcome. Trust me, once you try them, your mornings will never be the same.
Why You’ll Love This Sausage Egg Bites
These Sausage Egg Bites are the kind of recipe that makes life easier—and tastier. They come together fast, taste amazing, and keep you full for hours.
Whether you’re chasing toddlers or juggling Zoom calls, these cheesy egg muffin cups are your secret weapon. They’re freezer-friendly, endlessly customizable, and seriously satisfying.
One bite and you’ll see—they’re not just a protein-packed breakfast bite, they’re a moment of peace in a busy day.
Ingredients Sausage Egg Bites
Let’s talk ingredients—the real heart of these savory little wonders. You don’t need anything fancy, just a few fridge staples and a pinch of creativity.
- Eggs: The star of the show. They bind everything together and bring tons of protein to the table.
- Cooked Breakfast Sausage: I use crumbled pork sausage, but turkey sausage works great if you’re cutting fat.
- Shredded Cheddar Cheese: Melty, gooey, and flavorful. Feel free to swap in mozzarella or pepper jack for a twist.
- Red Bell Pepper: Adds a sweet crunch and a pop of color—perfect for brightening up those low-carb sausage egg muffins.
- Parsley or Spinach (Optional): For a touch of green and a little extra nutrition—I sneak it in when the kids aren’t looking!
- Salt & Pepper: Just enough to bring everything to life without overpowering the other flavors.
- Cooking Spray or Oil: Essential for greasing your muffin tin unless you enjoy chipping away at stuck-on egg (been there, done that).
You’ll find the exact quantities and a handy printable version at the bottom of this post. And don’t be afraid to make it your own—these cheesy egg muffin cups welcome creativity with open arms.
How to Make Sausage Egg Bites
Making these sausage egg bites is as easy as pie—actually, easier. You’ll only need one bowl, one pan, and a muffin tin. Whether you’re prepping for the week or whipping up a quick batch for breakfast, these steps will walk you through it perfectly.
Step 1 – Preheat and Prepare
First things first, preheat your oven to 375°F. Trust me, starting with a hot oven helps the eggs set just right—fluffy, not rubbery.
Then, grease your muffin tin well with cooking spray or a little oil. If you’ve got silicone molds, even better. They make cleanup a breeze and prevent any sticking drama. Nobody wants to scrape out egg bits before work!
Step 2 – Cook the Sausage
Brown your breakfast sausage in a skillet over medium heat. Stir occasionally until it’s fully cooked and golden. This step brings out that savory, comforting flavor we all love.
Drain any extra grease once it’s done. I usually pat it with a paper towel too—keeps the low-carb sausage egg muffins from turning greasy.
Step 3 – Whisk the Eggs
Crack your eggs into a large mixing bowl and whisk them with a fork or a whisk until smooth. Add a generous pinch of salt, a few cracks of pepper, and your chopped herbs if using.
This is your base for those cheesy egg muffin cups, so take a moment to make it nice and even. I like to imagine I’m mixing up a golden sunrise—corny, but it works!
Step 4 – Assemble the Egg Muffin Cups
Divide the sausage evenly between the muffin cups, followed by the diced red bell pepper and shredded cheddar cheese. Don’t overpack—leave room for the egg mixture to do its thing.
Pour the whisked eggs into each cup slowly, filling them about three-quarters full. It’s okay if some fillings peek out—that’s the charm of these protein-packed breakfast bites!
Step 5 – Bake to Perfection
Pop the muffin tin into your preheated oven and bake for 18 to 20 minutes. You’ll know they’re done when the tops are golden and puffed, and a knife inserted comes out clean.
The kitchen will smell amazing—like a cozy breakfast diner right in your own home. That’s your cue they’re ready!
Step 6 – Cool and Serve
Let the egg bites cool in the pan for a few minutes before gently removing them. If you used silicone or greased well, they should slide right out with a little wiggle.
Serve these easy keto egg bites warm, or let them cool completely for meal prep egg snacks. Either way, they’re a delicious, on-the-go breakfast idea that’s ready when you are.
Tips for Success
- Use silicone muffin cups to avoid sticking and make cleanup a breeze.
- Let the sausage cool slightly before adding to the egg mixture to avoid scrambled results.
- Don’t overfill the cups—eggs puff up while baking and need a little room to rise.
- Whisk eggs thoroughly for a light, fluffy texture in every bite.
- Cool completely before refrigerating or freezing for meal prep egg snacks that stay fresh longer.
Equipment Needed
- Muffin Tin: A standard 12-cup tin works great—silicone versions make cleanup easier.
- Mixing Bowl: Use a medium or large bowl to whisk the eggs smoothly.
- Whisk or Fork: For beating the eggs—whatever’s handy in your drawer.
- Skillet: Any nonstick pan will do to brown the sausage quickly.
- Measuring Cups: Optional but helpful for even portions of cheese and veggies.
Variations
- Veggie Delight: Skip the sausage and load up on mushrooms, zucchini, or broccoli for a vegetarian twist.
- Spicy Kick: Add a pinch of red pepper flakes or use hot Italian sausage for a fiery flavor boost.
- Dairy-Free Option: Omit cheese or use a dairy-free alternative—there are some great meltable vegan cheeses out there.
- Southwest Style: Toss in black beans, corn, and a sprinkle of taco seasoning for a Tex-Mex inspired version.
- Extra Cheesy: Mix in a blend of cheeses like Monterey Jack, Swiss, or feta for a richer cheesy egg muffin cup.
- Lower Sodium: Use reduced-sodium sausage and cheese, and season eggs lightly to suit your dietary needs.
- Mini Bites: Use a mini muffin tin to create bite-sized, on-the-go breakfast ideas—perfect for kids or party platters.
Serving Suggestions
- Pair with fresh fruit like berries or melon for a balanced, colorful plate.
- Serve alongside avocado slices or guacamole for a healthy fat boost.
- Enjoy with a cup of hot coffee or green tea for a cozy morning combo.
- Drizzle with hot sauce or salsa for an extra kick of flavor.
- Plate on a wooden board with fresh herbs for a brunch-worthy presentation.
Frequently Asked Questions (FAQs)
Q: Can I freeze these sausage egg bites?
A: Absolutely! These sausage egg bites freeze like a dream. Once they’ve cooled completely, wrap them individually or store in a freezer-safe container. I like to freeze mine in a single layer first, then transfer to a bag—no sticking, no mess. When you’re ready, just pop one in the microwave for 30–60 seconds. It’s the ultimate on-the-go breakfast idea, straight from the freezer to your busy morning.
Q: How do I reheat meal prep egg snacks without drying them out?
A: Great question—and I’ve learned this one the hard way. To reheat your meal prep egg snacks without turning them into rubber, cover them with a damp paper towel and microwave for about 30 seconds. This keeps them moist and fluffy. You can also reheat them in a toaster oven at 300°F for 5–7 minutes if you’ve got a little more time. Either way, they’ll taste freshly baked!
Q: Are these low-carb sausage egg muffins keto-friendly?
A: Yep, they sure are! With just 2 grams of carbs per bite and plenty of protein and healthy fats, these low-carb sausage egg muffins fit perfectly into a keto lifestyle. They’re high in flavor and low in fuss—exactly what you want in an easy keto egg bites recipe. Plus, no flour or fillers in sight!
Q: Can I make cheesy egg muffin cups without meat?
A: Definitely! Leave out the sausage and double up on your favorite veggies—think mushrooms, spinach, or even caramelized onions. You’ll still get lovely cheesy egg muffin cups that are hearty and satisfying. I often make a veggie batch for my daughter, who’s not a fan of meat, and she devours them every time.
Q: What’s the best way to prevent sticking in the muffin tin?
A: Oh, sticky muffin tins—been there, cursed that. The best way to avoid drama is to use silicone muffin molds. If you’re using a metal tin, be generous with cooking spray or brush it well with oil. You can also try paper liners, but they sometimes stick to egg. Honestly, silicone is worth it for this recipe—it makes cleanup a breeze and keeps your low-carb sausage egg muffins looking picture-perfect.
Final Thoughts
These sausage egg bites have become one of those beloved recipes I keep coming back to—like a favorite sweater on a chilly morning. They’re cozy, dependable, and always hit the spot. Whether I’m rushing out the door or savoring a slow weekend brunch, they deliver every time.
I love how they bring together simplicity, flavor, and fuel in one tidy bite. If your mornings need a little less chaos and a lot more comfort, give these cheesy egg muffin cups a whirl. They just might become your new breakfast ritual too—one warm, protein-packed bite at a time.
PrintSausage Egg Bites Recipe for Quick Protein Snacks
Savory, cheesy, and protein-packed sausage egg bites that are perfect for a low-carb, on-the-go breakfast or snack. These quick and easy egg muffin cups are ideal for meal prep and keto-friendly eating.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 egg bites 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Carb
Ingredients
- 6 large eggs
- 1/2 cup cooked breakfast sausage (crumbled)
- 1/3 cup shredded cheddar cheese
- 1/4 cup diced red bell pepper
- 2 tbsp chopped parsley or spinach (optional)
- Salt & pepper to taste
- Cooking spray or oil for greasing
Instructions
- Preheat oven to 375°F (190°C) and grease a muffin tin well.
- Brown the sausage in a skillet over medium heat until fully cooked. Drain any excess fat.
- In a large bowl, whisk eggs with salt, pepper, and chopped herbs (if using).
- Evenly divide the sausage, red bell pepper, and cheese among the muffin cups.
- Pour the egg mixture over the fillings in each cup, filling about 3/4 full.
- Bake for 18–20 minutes, or until the egg bites are golden and set.
- Let cool slightly, then remove from the muffin tin and enjoy.
Notes
- Use silicone muffin molds for easier removal and cleanup.
- Store leftovers in the fridge for up to 4 days or freeze for longer storage.
- Customize with your favorite veggies, cheeses, or meats.
- Great for meal prep and reheats well in the microwave.
Nutrition
- Serving Size: 1 egg bite
- Calories: 160
- Sugar: 1g
- Sodium: 320mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 11g
- Cholesterol: 185mg