Keto Cheddar Sausage Muffins: A Savory Low-Carb Delight

Welcome to the ultimate guide for Keto Cheddar Sausage Muffins, a delicious and satisfying treat that fits perfectly into your ketogenic lifestyle. These savory muffins are not only easy to make but also packed with flavor, making them ideal for breakfast, snacks, or even a light lunch. In this comprehensive recipe, we’ll provide detailed measurements, step-by-step instructions, nutritional information, and SmartPoints for WW users, ensuring you have everything you need to create these delightful muffins.

Ingredients

For the Muffins:

  • 1 pound (16 oz) breakfast sausage (bulk, any variety: spicy or mild)
  • Provides rich flavor and protein.
  • 1 cup shredded cheddar cheese (preferably sharp cheddar)
  • Adds a creamy texture and robust flavor.
  • 4 large eggs
  • Acts as a binding agent and provides structure.
  • 1/2 cup almond flour
  • Low in carbs and gluten-free, making it perfect for keto baking.
  • 1/4 cup coconut flour
  • Adds fiber and helps with texture.
  • 1/2 teaspoon baking powder
  • Gives muffins a light and fluffy texture.
  • 1/2 teaspoon garlic powder
  • Enhances the savory flavor profile.
  • 1/2 teaspoon onion powder
  • Adds depth of flavor.
  • Salt and black pepper, to taste
  • Essential for seasoning.
  • Optional: Chopped green onions or jalapeños
  • For added flavor and a bit of heat.

Equipment Needed

  • Mixing bowls
  • For combining ingredients.
  • Muffin tin
  • To shape the muffins; silicone or metal works well.
  • Whisk
  • For beating the eggs and mixing dry ingredients.
  • Measuring cups and spoons
  • For accurate measurements.
  • Spatula
  • For mixing ingredients.
  • Cooling rack
  • For cooling the muffins after baking.

Instructions

Step 1: Prepping Your Kitchen

  1. Gather Ingredients: Start by assembling all your ingredients and equipment. Having everything at hand will make the process smoother and more enjoyable.
  2. Preheat the Oven: Preheat your oven to 350°F (175°C). A well-heated oven is crucial for even baking and achieving the right texture.
  3. Prepare the Muffin Tin: Grease a muffin tin with cooking spray or line it with silicone or paper liners to prevent sticking.

Step 2: Preparing the Sausage

  1. Cook the Sausage: In a skillet over medium heat, cook the breakfast sausage until browned and cooked through, breaking it into small pieces with a spatula. This should take about 7-10 minutes. Once cooked, drain any excess grease and allow it to cool slightly.

Step 3: Mixing the Batter

  1. Whisk the Eggs: In a large mixing bowl, whisk together the eggs until they are well beaten. This will help incorporate air, making the muffins fluffier.
  2. Combine Dry Ingredients: In a separate bowl, mix the almond flour, coconut flour, baking powder, garlic powder, onion powder, salt, and black pepper. This ensures even distribution of the dry ingredients.
  3. Combine Ingredients: Add the cooked sausage and shredded cheddar cheese to the bowl with the whisked eggs. Mix well to combine.
  4. Incorporate Dry Mixture: Gradually add the dry ingredient mixture to the wet ingredients. Stir until fully combined, being careful not to overmix. The batter should be thick and somewhat sticky.

Step 4: Filling the Muffin Tin

  1. Scoop the Batter: Using a spoon or ice cream scoop, divide the batter evenly among the muffin tin cups. Fill each cup about 3/4 full, as the muffins will rise during baking.
  2. Optional Additions: If you’re adding chopped green onions or jalapeños, sprinkle them on top of each muffin before baking.

Step 5: Baking the Muffins

  1. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are golden brown and a toothpick inserted into the center comes out clean.
  2. Cooling the Muffins: Once baked, remove the muffins from the oven and let them cool in the tin for about 5 minutes. Then transfer them to a cooling rack to cool completely.

Step 6: Storing and Serving

  1. Storing Leftovers: Store any leftover muffins in an airtight container in the refrigerator for up to 5 days. These muffins also freeze well—just wrap them individually in plastic wrap and store in a freezer-safe container for up to a month.
  2. Reheating: When ready to eat, simply reheat in the microwave for 30 seconds to a minute or in a toaster oven until warmed through.

Nutritional Information

  1. Nutritional Breakdown (Per Muffin, based on 12 servings)
  • Calories: 200
  • Protein: 12g
  • Fat: 15g
  • Carbohydrates: 5g
  • Fiber: 2g
  • Net Carbs: 3g

SmartPoints (WW)

  • PersonalPoints: 5 (may vary based on individual tracking)

Useful Information

The Keto Cheddar Sausage Muffins are versatile and can be enjoyed at any time of day. These muffins are not only high in protein and healthy fats but also low in carbohydrates, making them an excellent option for breakfast on the go or a quick snack throughout the day. They are filling, satisfying, and perfect for meal prep.

Tips and Variations

  1. Cheese Variations: Feel free to experiment with different cheeses like pepper jack for added spice, or mozzarella for a milder flavor.
  2. Meat Alternatives: If you prefer a leaner option, ground turkey or chicken sausage can be used in place of pork sausage.
  3. Vegetarian Option: For a vegetarian version, substitute the sausage with sautéed mushrooms, spinach, or a plant-based sausage alternative.

Conclusion

These Keto Cheddar Sausage Muffins are a perfect solution for anyone looking to maintain a low-carb lifestyle without sacrificing flavor. They are easy to make, full of protein, and can be customized to fit your tastes. Whether you’re enjoying them fresh from the oven or reheating them later, these muffins are sure to become a staple in your keto meal plan.

Feel free to adapt this recipe to suit your preferences and dietary needs. Enjoy your culinary journey with these delicious Keto Cheddar Sausage Muffins! Happy baking!