These Low-Carb Savory Breakfast Muffins are an easy, protein-packed breakfast made with sausage, cheddar cheese, cottage cheese and a few simple veggies. The cottage cheese and heavy whipping cream keep them soft and creamy, while the sausage and cheddar make them hearty and satisfying.

They’re also perfect for meal prep. Make a batch at the beginning of the week, refrigerate them and warm up a couple whenever you need a quick breakfast on a busy morning.

Prep Time: 15 minutes
Cook Time: 18–22 minutes
Makes: 12 muffins

Ingredients

• 8 large eggs
• ½ cup cottage cheese
• ¼ cup heavy whipping cream
• ½ lb breakfast sausage
• 1 cup shredded cheddar cheese, divided
• ½ cup finely diced red bell pepper
• ¼ cup finely diced onion
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons sliced green onions, optional
• Cooking spray

Instructions

1. Preheat oven to 375°F. Generously coat a 12-cup muffin pan with cooking spray.
2. Cook the breakfast sausage in a skillet over medium heat, breaking it into small crumbles as it cooks.
3. Add the bell pepper and onion during the last 3–4 minutes of cooking. Cook until slightly softened, then drain any excess grease.
4. Add the eggs, cottage cheese and heavy whipping cream to a blender. Blend briefly until smooth and creamy.
5. Pour the egg mixture into a large bowl and whisk in the garlic powder, salt and black pepper.
6. Stir in the sausage mixture and ¾ cup of the shredded cheddar cheese.
7. Divide the mixture evenly between the prepared muffin cups, filling each about ¾ full.
8. Sprinkle the remaining ¼ cup cheddar cheese over the tops.
9. Bake for 18–22 minutes, or until the centers are set and the tops are lightly golden.
10. Let cool in the pan for about 5 minutes before gently loosening the edges and removing.

Estimated Nutrition

Per muffin, based on 12 muffins:

Calories: ~165
Protein: ~11g
Fat: ~13g
Total Carbs: ~2g
Net Carbs: ~2g

Nutrition is an estimate and will vary depending on the brands of sausage, cottage cheese and cheese used.

Make-Ahead & Storage

Store the muffins in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for about 30–45 seconds, or until warmed through.

Easy Variations

Swap the sausage for bacon or diced ham, or add chopped spinach, mushrooms or jalapeños. You can also reduce or omit the onion for an even lower-carb version.