A Morning Routine Saver: Warm, Savory, and Always Ready
There’s something incredibly comforting about waking up to a warm, cheesy, satisfying breakfast that requires zero effort in the moment.
That’s what these keto sausage egg and cheese bites bring to my life—and trust me, once you try them, you’ll understand exactly why I keep a stash of these beauties in my fridge every week.
I still remember the first time I made them. It was one of those chaotic mornings when everything seemed to be going wrong: kids late for school, emails piling up, and me running on nothing but coffee and chaos.
I opened the fridge and spotted the muffin tray of sausage egg bites I had forgotten I even made the night before.
I popped a few into the microwave, and in less than a minute, I had a hot, protein-packed breakfast that felt like a warm hug.
And just like that, they became a staple.
Table of Contents
- Why You’ll Love These Keto Bites
- Ingredients You’ll Need
- How to Make Keto Sausage Egg and Cheese Bites
- Meal Prep Tips and Tricks
- What to Serve with Sausage Egg Bites
- Add Variety with Flavor Twists
- Storage and Reheating Instructions
- Final Thoughts: Your New Morning Hero
- Keto Sausage Egg and Cheese Bites RECIPE
Why You’ll Love These Keto Bites
They’re more than just breakfast. They’re comfort, they’re fuel, and they’re an answer to the “what’s for breakfast” question that haunts us every morning.
Fast and Fuss-Free
Once the ingredients are prepped, these bake themselves. And if you make them the night before, the morning version of you will be forever grateful.
Perfect for Meal Prep
Make one batch, and you’ve got breakfast sorted for the next few days. Make two batches, and you’ll be everyone’s hero.
Incredibly Adaptable
Not into spicy sausage? Swap in your favorite kind. Lactose intolerant? Skip the cheese. These bites are customizable without losing their magic.
Naturally Gluten-Free
With no flour involved and no mystery ingredients, they fit beautifully into your keto lifestyle and also cater to gluten-free needs.
Ingredients You’ll Need
Everything you need for these sausage egg bites is simple, accessible, and keto-approved.
Eggs – The heart of every good breakfast bite.
Breakfast sausage – I prefer spicy sausage for a bit of a kick, but any kind you like works just fine.
Red bell pepper – Adds color, texture, and a subtle sweetness.
Sharp cheddar cheese (shredded) – For that bold, cheesy flavor.
Pepper jack cheese (shredded) – Adds just a bit of heat.
Salt and black pepper – To bring out all the flavors.
Fresh parsley – For garnish and a little freshness.
How to Make Keto Sausage Egg and Cheese Bites
Let’s break it down into simple, foolproof steps. Whether you’re new to keto cooking or a seasoned low-carb pro, you’ll find this recipe to be one of the easiest and most rewarding you’ve made yet.
Step 1: Preheat the Oven and Prep the Muffin Tin
Start by preheating your oven to 350°F (175°C). Lightly grease a muffin tin with cooking spray or line it with silicone liners to make cleanup easy.
Step 2: Cook the Sausage
In a skillet over medium heat, crumble and cook your breakfast sausage until fully browned and no longer pink. Stir frequently to break it into smaller pieces as it cooks. Once done, remove from heat and drain any excess grease.
Step 3: Whisk the Eggs and Add Flavor
In a large mixing bowl, crack your eggs and whisk them until the yolks and whites are fully combined. Add in the chopped red bell pepper, shredded cheddar and pepper jack cheeses, salt, and pepper. Give everything a good stir until all the ingredients are evenly mixed.
Step 4: Add Sausage to Muffin Cups
Spoon equal amounts of the cooked sausage into each prepared muffin cup. You’ll want to fill the cups about halfway to allow room for the egg mixture.
Step 5: Pour in the Egg Mixture
Carefully pour the egg mixture over the sausage in each muffin cup, filling them nearly to the top. Use a spoon or spatula to gently stir the contents of each cup, ensuring the sausage and cheese are evenly distributed.
Step 6: Bake
Place the muffin tin in the preheated oven and bake for 20–25 minutes. You’ll know they’re ready when the tops are slightly golden and a toothpick inserted into the center comes out clean.
Step 7: Let Them Cool and Garnish
Remove the muffin tin from the oven and let the bites cool in the pan for about 5 minutes. This makes them easier to remove without sticking. Once they’ve cooled slightly, sprinkle fresh parsley over the top for a pop of color and flavor.
Meal Prep Tips and Tricks
These sausage egg and cheese bites are excellent for breakfast, but they also shine as a midday snack or even part of a keto lunchbox. Here are a few ways I’ve come to rely on them:
- Make-Ahead Friendly – I bake two full trays on Sundays and store them in an airtight container in the fridge. They reheat beautifully.
- Freezer Safe – Want to stockpile? Go ahead. Let them cool completely, then store them in a freezer-safe zip-top bag. Reheat in the microwave or air fryer.
- Great for Kids – If you’re looking for a quick hot breakfast that your kids will actually eat, these bites are perfect. Pair with a bit of ketchup or ranch, and they’ll disappear fast.
What to Serve with Sausage Egg Bites
While they’re a complete breakfast on their own, you can round them out with other keto favorites:
- A green smoothie with spinach and avocado
- Low-carb breadsticks or almond flour toast
- Fresh cucumber slices or cherry tomatoes for crunch
- Keto chaffles or a dollop of guacamole on the side
Add Variety with Flavor Twists
The base recipe is solid, but don’t hesitate to play around with flavor profiles. Here are some of my favorite combinations:
- Mexican-Inspired – Add diced jalapeños, cumin, and swap cheddar for a Mexican cheese blend.
- Italian-Inspired – Add diced sun-dried tomatoes, spinach, and mozzarella.
- Mediterranean-Inspired – Use feta cheese, chopped olives, and oregano.
Storage and Reheating Instructions
These keto sausage egg and cheese bites are just as delicious reheated as they are fresh.
To Store:
Keep them in an airtight container in the refrigerator for up to 5 days. They reheat well in the microwave in just 30–40 seconds.
To Freeze:
Let them cool completely, then place in a single layer on a baking sheet to flash freeze. Once frozen, transfer them to a ziplock bag or airtight container. They’ll keep for up to 3 months.
To Reheat:
Reheat straight from the fridge or freezer. For best results, microwave for 30–60 seconds or reheat in an oven at 300°F until warmed through.
Final Thoughts: Your New Morning Hero
If you’ve been skipping breakfast because you’re short on time or uninspired by your options, these keto sausage egg and cheese bites might just change your mornings forever. They’re easy to make, endlessly customizable, and downright delicious.
Most importantly, they let you reclaim a calm, satisfying start to your day without any hassle. And in a world that never seems to slow down, that’s something truly worth savoring.
So go ahead—grab your muffin tin, preheat that oven, and make the best breakfast decision of your week.
Your future self will thank you.
Keto Sausage Egg and Cheese Bites RECIPE
Craving a hearty, low-carb breakfast that’s perfect for meal prep? These cheesy sausage and egg muffins are warm, savory, and way more satisfying than anything you’d grab at the drive-thru. Make a batch ahead of time and enjoy breakfast all week long!
- Category: Breakfast
- Tags: keto, low-carb, make-ahead, sausage and egg
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 12 muffin bites
- Calories per serving: 110 kcal
Ingredients You’ll Need
- 6 large eggs
- 1 lb breakfast sausage
- ½ red bell pepper, finely diced
- ¾ cup shredded sharp cheddar
- ¼ cup shredded pepper jack
- Salt and black pepper, to taste
Step-by-Step Instructions
- Preheat & prep: Set your oven to 350°F (175°C). Lightly grease a 12-cup muffin pan or use silicone liners for easy cleanup.
- Whisk the eggs: In a mixing bowl, beat the eggs thoroughly. Stir in the chopped red bell pepper, both cheeses, and a pinch of salt and pepper. Set aside.
- Cook the sausage: In a skillet over medium heat, crumble and brown the breakfast sausage. Once fully cooked, remove from heat and let it cool slightly.
- Assemble the muffins: Distribute the cooked sausage evenly across all 12 muffin cups. Pour the egg mixture over the sausage, filling each cup about ¾ full.
- Bake: Place in the oven and bake for 20–25 minutes, or until the tops are firm and slightly golden.
- Cool & serve: Allow muffins to cool slightly in the pan. Garnish with chopped parsley if desired, and dig in!
Notes & Tips
- Net Carbs: Each muffin contains approximately 2g net carbs, making them perfect for keto or low-carb diets.
- Make-Ahead: Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for longer storage.
- To Reheat: Microwave for 20–30 seconds or warm in a toaster oven.
⚠️ Nutritional information is provided as an estimate only and may vary based on exact ingredients used.
Why You’ll Love These Muffins
- Great for meal prep
- Naturally gluten-free
- Easy to customize with your favorite veggies or cheeses
- Delicious served hot or cold
Fernando is the creator and writer behind the food blog Eating with your Hands. Living and working in cities like Paris, Barcelona, and Berlin, and being married to a Canadian foodie, has given Fernando a passion and interest in food and inspired him to run EWYH.