Low-Carb Breakfast Muffins


Looking for a low-carb breakfast option?  These are great for on the go because they keep well in the fridge after baking, and they only take about a minute to heat up in the microwave.  The cheese and the sausage give awesome flavor to the eggs and the spinach.  The meat is totally optional, but it does make these more filling, of course.  (See my ideas below for substitutions.)  They even make a great, light lunch.


  • 1 dozen eggs
  • 1 (14 ounce) can of spinach, drained very well
  • 6 ounces ground mild Italian sausage, browned and drained
  • 1 cup shredded cheddar cheese
  • Spices of your choice (I use a few good sprinkles of sea salt, freshly ground back pepper and red pepper flakes for a kick)


  • Heat oven to 350 degrees F.
  • Scramble the eggs in a large mixing bowl.
  • Add the whole can of drained spinach.
  • Add spices if desired.
  • Mix well, and pour an equal amount into each cup of a regular-sized 12-count (very) well-greased muffin pan. (The egg will stick badly to an un-greased pan.)
  • Add a sprinkle of browned and drained ground sausage equally to each cup.
  • Add a sprinkle of cheese on top of each cup.
  • Bake for about 20-25 minutes. They will puff up and may run together on the pan a little. They’ll come back down a bit when they cool.

This recipe will make 12 breakfast muffins.  Two usually is plenty for breakfast.  These will store in an airtight container or Ziploc bag in the fridge for about 5 days.  When I make these for the fella, he takes them to work and keeps them in the fridge there.  He heats up two at a time in the microwave for about a minute.  This is a week’s worth of breakfast for him!  I need to add that he is super picky about vegetables, but he loves these.

If you don’t have ground sausage, try them with crumbled bacon, ground beef or turkey, or shredded chicken.  (Another great way to use leftovers!)  Add some cooked mushrooms if that’s your thing.  If you aren’t too strict with your carb count, you can use other veggies like peppers, onions, or tomatoes.  Mix it up, and get creative!

What is your favorite low-carb breakfast?  Let us know in the comments!


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