These low carb sausage egg muffins are a delicious breakfast on the go. Not only are the low carb, but they are gluten free, nut free and dairy free! Taste one and it will be hard to believe. Only 0.7g net carbs per muffin.
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Quite a while back I had a popular recipe for sausage & cheese muffins that both my hubby and I loved. They were a very tasty breakfast or snack to have on hand for low carb dieting. As I’ve been talking about lately, we are cleaning up our diet and have eliminated nuts and dairy for while to see how we feel. Well that takes out those tasty muffins that use almond flour and cheese. So I came up with these delicious low carb sausage egg muffins in it’s place. I use coconut flour and no cheese so each muffin only has 0.7g net carbs and 70 cals!
Low carb baking muffin tin
Recently I bought this silicone muffin tin and it’s great for low carb baking. I like it because nothing sticks to it. I still spray it with cooking spray but I’ve yet to have batter stuck to the sides and I even make chocolates in them. They pop right out. Above you can see what the dough looks like. It’s a bit lumpy from the sausage but you can smooth them down a bit with your fingers once you have them in the molds.
Low Carb Savory breakfast cookie
I made this recipe to specifically eliminate the nuts and dairy and yet keep it low carb. But if you are just looking for a similar low carb breakfast recipe, this savory breakfast cookie is the most popular recipe on my blog. Scan the comments and you can see other ways people have made them. It’s such an easy recipe to make and freeze for a grab and go low carb breakfast.
Now let’s get back to the sausage egg muffins. The Italian sausage gives it a lot of flavor. I used the sweet sausage but next time I think I would like the hot Italian sausage instead. My hubby and I like a bit of spice. The texture of these muffins are more of an egg consistency than a biscuit consistency. My husband does not like eggs so I was trying to get as much eggs in there as possible without him noticing. Also I used coconut flour instead of almond flour and you need to use much less of it and a bit more liquid (hence the increase in eggs).
Low Carb Sausage Egg Muffin REcipe.
This is fairly straight forward. You want to first take the sausage out of the casings and try to break it up into little pieces. This can be difficult. Then add in the coconut flour, eggs and spices. Mix the dough as best you can. I used both my hands and a big fork to try to get it combined. Then add pieces of the dough to a sprayed silicone mini muffin tin and smooth it out with your fingers. Pop them in the oven for a little bit and they are done. That’s all folks!
Well I hope you like these low carb, gluten free, nut free, dairy free muffins! There is not much to them but they are tasty for those who have dietary constraints and don’t like eggs (like my hubby). The nutritional information for 1 muffin is:
70 cals / 5.5g fat / 1g carb /0.3g fiber / 3.5g protein = 0.7g net carbs
Low Carb Sausage Egg Muffins (df, gf, nf)
These low carb sausage egg muffins are a delicious breakfast on the go. Not only are the low carb, but they are gluten free, nut free and dairy free! Taste one and it will be hard to believe. Only 0.7g net carbs per muffin.
Ingredients
- 2 links Italian sausage (sweet)
- 3 eggs
- 2 tablespoons coconut flour
- 2 tablespoons ghee, melted (or butter if not dairy free)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon Italian seasonings
Instructions
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Preheat oven to 350 degrees F.
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Take the casings off the sausage and break up into little pieces. Add the rest of the ingredients and mix well.
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Spray a mini muffin tin with cooking spray and dived the mixture into 14 muffins. Smooth out the mixture once they are in the tin to look nice.
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Bake for 15 minutes and let cool. Store in the refrigerator.
Patti says
Breakfast is the hardest thing for me. I often just resort to boil eggs but that gets to boring. This looks like a good option for me. Thanks!
Denise says
Thanks Patti. It worked for us because of the dietary restrictions we have at this time. Sometimes the most simplest recipes taste the best!
Scarlet says
These look delish! Nice and easy and filly and good for you too. Perfect!
Gayle says
Looks like an answer to my breakfast issues. Is the sausage the raw or cooked kind?
Denise says
Hi Gayle, the sausage is raw. It’s a bit hard to work with the sticky dough but it comes out good. Hope you like it and let me know if you have any questions.