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Amazing Maple Sausage Breakfast Muffins | Keto

These tasty low carb and gluten-free Maple Sausage Breakfast Muffins are a delicious and healthy grab-and-go recipe for busy mornings!

Disclaimer: This post is brought to you by Egglands Best. Thanks for supporting the brands that support this blog.

You know what tastes really good with pancakes?


Have you ever eaten a bite where you combine some pancake with syrup and a piece of sausage?

So. Yum!!

There’s something about that sweet pancake and the maple syrup with the savory sausage that makes my taste buds so happy.

But who has time to make a pancake and sausage kind of breakfast on busy weekday mornings?

Especially once the kids are back to school!

On weekday mornings I’m looking for a grab-and-go kind of meal.

That’s healthy and packed with protein.

Like these delicious Maple Sausage Breakfast Muffins.

This tasty low carb muffin recipe is also naturally gluten free and grain free.

Plate of stacked keto Maple Sausage Breakfast muffins on a table next to a bowl of fresh blueberries

Each delicious muffin has 17 grams of protein!

With only 3 net carbs and no added sugar, they’re a wonderful way to start your day, even if you follow a low carb lifestyle.

Yet they’re delicious enough to satisfy even picky eaters.

Wondering how each muffin boasts so much protein?


Unlike most muffin recipes that are primarily made from processed wheat flour and sugar, this healthy muffin batter features six of the most perfect foods.

Clear glass mixing bowl on a white marble counter next to a navy dish towel with six Egglands Best eggs sitting on it.

Six delicious eggs.

According to Healthline, eggs are practically a perfect food!

“Eggs also contain various trace nutrients that are important for health. In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need. If you can get your hands on pastured or omega-3 enriched eggs, these are even better.”

–Kris Gunnars, BSc, Healthline

Which is one of the reasons I prefer using Egglands Best eggs for my family.

Why Choose Egglands Best Eggs

Perhaps if I lived somewhere where I could raise my own chickens I would enjoy fresh, pastured eggs.

But the odds of that happening are slim to none.

Egglands Best eggs are omega-3 enriched, with more than two times the Omega-3 fatty acids than ordinary eggs!

Ingredients to make low carb gluten free Maple sausage muffins on a marble countertop in individual glass bowls.

But that’s not all.

Did you know that compared to ordinary eggs, Egglands Best eggs also contain:

  • 6 times more vitamin D
  • 25% less saturated fat
  • 2 times more vitamin B12
  • 10 times more vitamin E

You can learn more about why Egglands Best eggs have superior nutrition here.

Posts on Simply2Moms may contain affiliate links which means we may earn a small commission on purchases at no extra cost to you. You can read our full disclosure policy here.

Tips for Making These Healthy Breakfast Muffins

Since beginning the Trim Healthy Mama lifestyle in 2016, I’ve learned new ways to create delicious recipes.

If you follow the THM way of eating, these muffins are an S meal fuel because they contain healthy fats.

Instead of using processed wheat, I use finely ground almond flour and coconut flour.

I’ve switched from sugar to sugar alcohols that don’t raise blood sugar.

Then eggs and mozzarella cheese bind everything all together.

I made these savory Southwest Breakfast Biscuits and these Bacon Cheddar Biscuits using a similar method.

So all I needed to do to create these Maple Sausage Muffins was tweak the flavor profile.

There are some tricks to get the best results when you make them for your family.

Always start by browning the sausage.

Then drain any excess fat and set it aside to cool down a bit while you assemble the muffin batter.

Overhead view of eggs being whisked in a clear glass bowl on a white marble counter

Be sure to take the time to whisk the eggs until they’re light and foamy.

Taking the time to whip extra air into the eggs helps keep the texture of the muffins light.

Whisk in the sweetener and maple extract until they’re completely blended.

Add the cooled browned sausage to the beaten eggs.

Clear glass bowl with beaten eggs, browned sausage, and shredded mozzarella cheese being dumped on top from a small glass bowl

Then add the shredded mozzarella cheese.

Be sure to use pre-shredded mozzarella cheese because the non-caking ingredients help to bind the muffins together.

Plus it makes it so much easier to whip up these easy low carb breakfast muffins!

Add the almond flour, coconut flour, and baking powder.

Overhead view into a clear glass bowl with maple sausage muffin batter being stirred with a wood spoon

Stir everything together just until the dry ingredients are all moistened.

Just like when you make pancakes, don’t overmix!

If you overmix the batter you lose all that air you whipped into the eggs and your muffins will be more dense.

This batter is different from regular muffin batter.

It’s thick, closer to the consistency of a drop biscuit.

Muffin pan filled with paper muffin cups on a marble counter

Now fill a standard-sized muffin tin with paper liners.

Definitely don’t skip using a liner!

I recommend using parchment paper liners to help prevent them from sticking.

That’s the one thing about baking with cheese: these are much stickier than regular muffins.

So regular paper liners may not release as well as parchment paper liners do.

Muffin pan filled with paper muffin cups filled with batter for maple sausage muffins on a marble counter

Evenly divide the batter between the twelve muffin cups.

The batter will end up mounding up out of the cup a bit, but that’s okay!

These muffins won’t overflow when you bake them.

They will rise a little, though.

Nonstick muffin pan with paper liners filled with low carb baked sausage breakfast muffins

Bake them at 375 degrees F for 20-22 minutes.

The top of the muffins will brown, and the center will be set.

If you’re not sure how to tell if the center is set, tap gently on the top of the muffin in the center.

They won’t pop up the same way other muffins might, but they shouldn’t sink either.

When you remove them from the oven, drizzle about 1 teaspoon of Pyure Maple-flavored syrup over each muffin.

I’ve tried lots of sugar-free syrups and this one has the best flavor in my humble opinion!

If you’re not concerned with counting carbs, you can use any kind of syrup you prefer.

How to Serve Keto Maple Sausage Muffins

These tasty muffins are delicious straight from the oven!

I do recommend letting them sit for a few minutes to cool down.

That little bit of a cool down really helps the papers to release from the muffin with minimal sticking.

Plate of stacked low carb Maple Sausage Breakfast muffins with a solid background.

I like to pair these muffins with fresh berries, but I’ve also had them with a mixed greens salad!

Yup, you can totally have a salad with breakfast.

If you have any leftovers, be sure to store them in the refrigerator in an air-tight container.

You can reheat them in the microwave.

I’ve found 30 seconds on high is the right amount of time for my microwave, but the cooking time may vary depending upon how powerful your microwave is.

I always recommend starting with a shorter amount of time and then adjusting the time based on your microwave.

Another tasty option is to cut them in half and warm them in a toaster oven.

But you don’t even have to reheat them!

That’s right, these gluten free maple muffins are also delicious cold.

Overhead view of a plate of gluten free Maple Sausage Muffins on a burlap table runner with a gold buffalo checked napkin

Can You Freeze These Low Carb Maple Sausage Muffins?

If you’re like me, then you probably like having a variety of fast and easy breakfast options in the morning.

With Trim Healthy Mama, I like to mix up my fuels from one morning to the next, like these Pumpkin Maple Overnight Oats and Blueberry Lemon Cheesecake Overnight Oats recipes are great make ahead E meal breakfasts.

Fortunately, these muffins freeze and reheat beautifully.

For best results, let them cool completely, then freeze in a freezer-safe bag with as much air removed as possible.

To reheat, place one on a microwave-safe plate and cover the plate with parchment paper. Paper towels don’t work well because of the cheese in the dough.

Thaw for one minute at 30% power, then heat for 15-30 seconds at high power.

Be sure to leave a star rating and review after you make the recipe!

This helps other people to find and enjoy it too.

Plus it means the world to us!

Overhead view of a plate of gluten free Maple Sausage Muffins on a burlap table runner with a gold buffalo checked napkin

Amazing Maple Sausage Breakfast Muffins | Keto

Yield: 12
Prep Time: 15 minutes
Cook Time: 22 minutes
Total Time: 37 minutes

These tasty low carb and gluten-free Maple Sausage Breakfast Muffins are a delicious and healthy grab-and-go recipe for busy mornings!


    1. Brown the maple sausage and chop into small pieces while it cooks. Drain excess grease and set aside.

    2. Preheat oven to 375 degrees F. Place paper liners in a 12-cup standard-sized muffin tin.

    3. In a large mixing bowl, whisk 6 large Egglands Best Eggs until blended. Stir in sweetener and maple extract.

    4. Add the cooked sausage to the eggs, then stir in almond flour, coconut flour, baking powder, shredded mozzarella cheese, and Pyure sweetener. Mix until just combined.

    5. Spoon batter equally into the prepared muffin cups.

    6. Bake for 20-22 minutes, until the tops begin to brown and the mixture is set. The top should spring back when pressed.

    7. Drizzle the Pyure maple-flavored syrup over the top of the muffins and serve.

    8. Refrigerate or freeze any leftovers in an airtight container.

Nutrition Information
Yield 12 Serving Size 1
Amount Per Serving Calories 265Total Fat 18gSaturated Fat 5.6gTrans Fat .1gUnsaturated Fat 12gCholesterol 81mgSodium 506mgCarbohydrates 6.2gNet Carbohydrates 3gFiber 3.2gSugar 1gProtein 17g

Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. However, due to wide variations in brands, nutrition data is subject to change for every user. Nutrition data is calculated using WP Ultimate Recipe and we subtract all sugar alcohols from erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer to our complete Nutritional Disclosure for more details.

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