Sausage & Egg Muffins [Recipe]

Sausage & Egg Muffins [Recipe]

Yes, you heard me right. You can have the body you want and eat sausage & egg muffins! You might be more accustomed to the golden arch McMuffin variety but at 470 calories & 30g of fat a pop they’re probably not an every day feature – unless you can handle the depressing thought of blowing all your fat macros before midday!

So I think you’ll enjoy this paleolow-carb & incredibly macro-friendly alternative a whole lot more – you’ll certainly be able to eat a whole lot more of them! They’re not just friendly for those of us who like to horde our fat macros though, they’re also great if you’re saving your carbs for that Chipotle or Cheesecake Factory lunch date!

Aside from their awesome macro-friendly properties, these bad boys are delicious and super easy to make in advance for your breakfast on the go. So don’t even try to tell me you don’t have time, spend 10 minutes less on Facebook & make these muffins! You can get back to your status update whilst these babies are cooking.

I never used to be a breakfast person. In fact, I would go pretty much the whole morning before entertaining the idea of eating anything. (If that’s your thing, it’s OK, check out our
Free ebook on Intermittent Fasting). My reason being that whenever I ate breakfast, about an hour later I would find myself ravenous again. But that was before my body had any sense of balance from getting the right amount of macronutrients. That was before I discovered flexible eating and came to understand how fats and protein are vital in satiating your appetite and correcting your hunger cues.

I used Applegate fire roasted red pepper chicken and turkey sausages in my recipe but feel free to experiment with different brands to meet your macronutrient needs. You can use the recipe feature in My Fitness Pal to make adjustments to the ingredients that you use. Check out our My Fitness Pal Hacks video tutorial for how to track recipes. I also used pre-chopped juicing kale which I steamed in a colander over a pan of boiling water. If you struggle with eating greens then incorporating them in to a recipe like this is a great way to disguise or hide their taste!

Start your day off right, have some protein & healthy fats to help keep you satisfied and give you sustained energy throughout the morning. These muffins are so easy to make in a big batch and keep in the fridge for the week ahead. They’re super portable & can be enjoyed hot or cold as a meal with toast and greens or as a snack to get you through that mid-afternoon slump. Like to eat breakfast for dinner? Who doesn’t! Have a couple of these with some breakfast potatoes and you’ve got yourself a brinner that Joey Tribbiani would be envious of.

Sausage & Egg Muffins

Roz Ackerman
Yes, you heard me right. You can have the body you want and eat sausage & egg muffins! Forget the golden arch McMuffin variety, they'll set you back 470 calories & 30g of fat a pop! Check out this super low fat and low carb option instead. This muffin recipe is easy to follow and they make the perfect high protein snack for your grab and go breakfast. 
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Course Breakfast, Snack
Cuisine American
Servings 9 muffins
Calories 105 kcal


  • 9 large eggs
  • 8-9 oz ground sausage meat or 3 Applegate sausage links
  • 2 cups steamed kale
  • 1/4 tsp salt
  • 1/4 tsp pepper


  • Preheat oven to 350º. Grease or lightly spray a muffin tin/silicone tray & set to one side.
  • Whisk together the eggs in a mixing bowl and the salt & pepper.
  • Ladle the mixture into the muffin tins filling to just about 1/4 way, then add your cooked ground sausage or sausage links & kale to each muffin.
  • Finish by pouring the egg mixture in each muffin compartment leaving a little space at the top of each one.
  • Bake for about 15 minutes until eggs are set. Serve immediately or allow to cool and then store in the fridge until ready for eating!


Serving: 1muffinCalories: 105kcalCarbohydrates: 2gProtein: 10gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 227mgSodium: 315mgPotassium: 68mgVitamin A: 1750IUVitamin C: 16.5mgCalcium: 40mgIron: 2.7mg
Keyword Muffin, Sausage & egg
Tried this recipe?Let us know how it was!






Did you make these breakfast treats? We’d love to know how they turned out! Be sure to comment below or share your photo on Instagram & tag us @ownyoureating and use the hashtag #ownyoureating


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