Make Ahead Gluten-Free Sausage Egg Muffins

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No time for anything other than cold cereal for your weekday breakfast? Plan ahead by making a batch of delicious Gluten-Free Sausage Egg Muffins! Gluten-Free Sausage Egg Muffins are savory, a little cheesy, and have a quiche-like texture.

Plus, these sausage and egg muffins are lower in carbs making them a great keto breakfast option! Individual servings can be reheated in the microwave in just 30 seconds and taste as good as they do straight from the oven!

This breakfast egg muffin cup recipe was adapted from a breakfast cookie recipe by adding cottage cheese to give a creamier, quiche-like texture.

Gluten-Free Sausage Egg Muffins

Let’s face it. I am not that person who gets up early to cook breakfast before heading out to work each day. It’s just not going to happen — just ask my husband.

Even so, I get tired of the same old routine of eating cold cereal or grabbing a bagel on the way to work.

I know…getting up just 15 minutes earlier would fix all that, but for me that’s easier said than done!

To break up our boring breakfast routine, I decided to try this recipe for Gluten-Free Sausage Egg Muffins made with almond flour that my daughter (the queen of weekly meal prep) shared with me a few weeks ago.

A young professional, our daughter is diligent about planning her weekly menu and doing meal prep on weekends, especially for breakfasts, lunches, and snacks. This saves time and money and results in making healthier choices overall. There’s nothing bad to say about that!

Gluten-Free Sausage Egg Muffins in baking tin

Making Gluten-Free Sausage Egg Muffins

This is a super simple recipe that is made even simpler with a couple of shortcuts!

  • Use pre-cooked turkey sausage crumbles. Not only is turkey sausage healthier than pork sausage, I think the Jimmy Dean brand of pre-cooked crumbles is really tasty.
  • Steam the veggies in the microwave. For most recipes, I pull out my sauté pan and cook onions and peppers in a little olive oil. To cut the prep time in half, place the chopped onions and peppers in a microwave-safe bowl with a little water, cover with wax paper, and microwave for 30-45 seconds. 
  • Combine all ingredients into one large bowl. Stir all the ingredients together until the almond flour is moist and then scoop evenly into a 12-cup muffin pan and top with extra cheddar cheese.
Gluten-Free Sausage Egg Muffins fresh from the oven

Why gluten free?

As I said, you won’t normally find gluten-free recipes on my blog, but sometimes I do get requests from friends for recipes that are low-carb, gluten-free, or keto.

Although my family doesn’t have a health concern that necessitates we follow a particular diet, incorporating some of these recipes into our weekly meal plan just makes sense. 

Gluten-Free Sausage Egg Muffin on a speckled plate

More gluten-free breakfast recipes!

Gluten-Free Sausage Egg Muffin on a speckled plate

Gluten-Free Sausage Egg Muffins

Gluten-Free Egg Muffins are savory, a little cheesy, and have a quiche-like texture. Plus, they are lower in carbs!
4.48 from 23 votes
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast
Cuisine American
Servings 12 muffins
Calories 205 kcal


  • 1 ⅓ cup almond flour
  • 1 teaspoon lite salt
  • 1 teaspoon black pepper
  • 2 teaspoons baking powder
  • 8 ounces Turkey Sausage Crumbles Fully Cooked Jimmy Dean® Brand
  • 6 large eggs
  • 1 medium onion (1 cup)
  • 1 medium bell pepper (1 cup)
  • cup cottage cheese
  • 1 cup cheddar cheese


  • Preheat oven to 375 degrees. Lightly spray a 12-cup muffin pan with cooking spray; set aside.
  • Place diced onion and peppers in a microwave safe dish and cover with a damp paper towel. Microwave for 30-45 seconds or until cooked and tender. Let cool. (You may saute the veggies in a little olive oil on the stovetop instead, but I like this quick, no-mess trick.)
  • In a large bowl, whisk together the almond flour, salt, pepper, and baking powder. Add the package of turkey sausage crumbles, lightly beaten eggs, onions, and peppers. Stir gently. Next, then add the cottage cheese and 2/3 cup cheddar cheese and stir until incorporated.
  • Spoon mixture into the prepared muffin pan using a 1/3 cup measure. Divide and sprinkle  the remaining cheddar cheese on top of each muffin.
  • Bake for 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let cool in pan for 5 minutes, then gently loosen with a knife and remove from the pan. 
  • Store leftovers tightly covered in the refrigerator. Reheat a single muffin in the microwave for 30 seconds.


Recipe adapted from My Life Cookbook 


Serving: 1gCalories: 205kcalCarbohydrates: 5gProtein: 14gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 9gCholesterol: 123mgSodium: 530mgFiber: 2gSugar: 2g

Life Love and Good Food does not claim to be a registered dietician or nutritionist. Nutritional information shared on this site is only an estimate. We recommend running the ingredients through an online nutritional calculator if you need to verify any information.

Keyword breakfast muffin, gluten-free, muffin, turkey sausage
Tried this recipe?Let us know how it was.

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    1. I haven’t experimented with any substitutes for the cottage cheese, so I’m not confident in making an alternate suggestion.

  1. I made these muffins today and LOVE them. I used Jovial flour instead of gluten free and they turned out turned out great. I plan to try them as mini muffins. Thanks for the recipe.

    1. Seb, I haven’t made these as mini muffins, but I think if you reduce the baking time to 12 – 13 minutes it should work.

  2. Nut allergy in our family as well as Celiac. Would GF Measure for Measure work here? If not, other thoughts?

  3. I absolutely love making ‘egg cups’! That’s what we call them. Thanks for this delicious variation.

  4. 5 stars
    Hi, Do the Gluten-Free Sausage egg muffins freeze well? I’m happy to have quickly found this recipe online. I like that the ingredients include a healthy flour and cottage cheese.


    1. Hi, Lisa. I haven’t tried freezing these muffins before, but I believe that they should freeze well. I would suggest thawing overnight in the refrigerator and reheat as stated in the recipe.

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