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Sausage & Green Chile Egg Muffins Gluten Free, Low Carb & Keto
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4.67 from 3 votes

Sausage & Green Chile Egg Muffins

Sausage & Green Chile Egg Muffins are a new favorite around here!   Don’t let the size fool you…there is some amazing flavor packed in to these egg muffins!  Full of protein and no carbs these are a great gluten free, low carb, keto friendly breakfast!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast, Snack
Cuisine: American
Keyword: breakfast, easy, egg muffin, gluten free, keto, LCHF, low carb, quick
Servings: 12
Calories: 238kcal


  • 1 lb, breakfast sausage
  • 1 4.5 oz can chopped green chiles
  • 2 cups grated colby jack or Monterrey jack cheese
  • 6 eggs
  • 2 Tbsp. sour cream, full fat
  • 1 Tbsp. your favorite salsa
  • 1/2 tsp. Himalayan salt
  • 1/4 tsp. black pepper


  • Preheat oven to 350 degrees and grease or spray a muffin pan liberally. Don't forget to spray the pan...it's worth repeating!
  • In a large skillet, cook the sausage over medium-high heat until thoroughly cooked and browned up.
    Add 2 tablespoons of the cooked breakfast sausage to each cup in the prepared muffin pan.  Then add 1 tsp of chopped green chiles to each cup.  Then divide the cheese evenly between all of the cups.  
  • In a blender or a medium mixing bowl, combine eggs, sour cream, salsa, salt and pepper and mix or blend until combined...a blender makes quick work of this!  Divide the egg mixture evenly between the 12 muffin cups.  
  • Place the pan in the oven and bake the egg muffins for 20-22 minutes or until done.  Let the muffins cool in the pan at least 20 minutes before removing.  You may need to run a butter knife around each on to loosen it!  Serve warm or at room temperature or store in a covered container in the fridge for a quick grab and go breakfast or snack!


To make these dairy free you can eliminate the cheese or use your favorite dairy free cheese shreds and substitute full fat coconut milk for the sour cream.


Calories: 238kcal | Carbohydrates: 0g | Protein: 13g | Fat: 19g | Sodium: 495mg | Potassium: 159mg | Fiber: 0g | Sugar: 0g | Calcium: 169mg | Iron: 1mg