These meal-prep friendly Savory Sausage Breakfast Muffins are light, fluffy, and packed with protein from eggs, almond milk, dairy-free yogurt, almond and oat flours, collagen peptides, spinach, cooked chicken sausage, chives, and a finishing sprinkle of hemp seeds.
These Savory Sausage Breakfast Muffins deliver protein, healthy fats, fiber, and complex carbohydrates in a convenient, grab-and-go format.
They make a great savory alternative to sweeter meal-prep breakfasts. While classics like overnight oats and chia pudding are delicious, these muffins satisfy when you want something more savory to start the day.
Prep is quick: whisk eggs with almond milk and dairy-free yogurt, stir in almond and oat flours, then fold in pre-cooked chicken sausage slices and chopped spinach. A scoop of unflavored collagen peptides, a few savory spices, and a sprinkle of hemp seeds and chives finish the mix.
In under 30 minutes you’ll have a dozen muffins that keep well in the refrigerator for easy breakfasts all week.
Key Ingredients for Savory Sausage Breakfast Muffins
With just a few eggs, cooked sausage, and pantry staples you can make this batch of meal-prep friendly muffins. Customize freely—add any extra vegetables you have on hand.
- Eggs: A high-quality source of protein and essential nutrients. Choose organic, pasture-raised eggs when possible.
- Almond Milk: Unsweetened almond milk keeps the flavor neutral; dairy milk also works fine.
- Dairy-Free Yogurt: Coconut or other dairy-free yogurts work well. Regular or Greek yogurt can be used if you prefer more dairy and extra protein.
- Almond Flour and Oat Flour: These help stabilize the egg mixture and create a light, tender muffin. Oat flour can be substituted with additional almond flour if needed.
- Unflavored Collagen Peptides (optional): An easy way to boost protein if desired; it won’t change the texture noticeably and can be omitted.
- Onion & Garlic Powder: Simple savory spices that add depth without overpowering.
- Baking Powder: Gives the muffins a light rise and tender crumb.
- Spinach: Adds color, nutrients, and wilts nicely into the muffins.
- Cooked Breakfast Sausage Links: Any cooked sausage works; sliced chicken sausage is a lean option.
- Chives: Fresh chives add a bright, oniony note that pairs well with eggs.
- Hemp Seeds: A small sprinkle adds texture and an extra boost of plant protein.
How to Make Healthy Breakfast Sausage Muffins
Preheat the oven to 350°F (175°C). Line a 12-cup muffin tin with liners and set aside.
In a large mixing bowl, whisk together the eggs, almond milk, and yogurt until blended.
Add the almond flour, oat flour, collagen (if using), onion powder, garlic powder, baking powder, and salt to the bowl. Stir until the batter is smooth and uniform.
Fold in the cooked sausage slices, chopped spinach, chives, and hemp seeds. Stir gently until evenly distributed.
Spoon about 1/3 cup of batter into each muffin cup. This recipe yields 12 muffins. Top each with additional chives and a few hemp seeds, if you like.
Bake for 22–24 minutes, or until the muffins are set and lightly golden on top.
Remove from the oven and let cool on a wire rack until they are cool enough to handle. Transfer muffins out of the tin and allow to cool completely before storing.
Store in an airtight container in the refrigerator for 3–5 days. For longer storage, cool completely then freeze in a freezer-safe container for up to 3 months; thaw in the fridge overnight.
FAQs and Recipe Variations for Sausage Breakfast Muffins
Yes. Either cooked ground sausage or sliced sausage links work well. Adjust cooking and browning as needed before adding to the batter.
No. Collagen is optional—it’s an easy protein boost but can be omitted without affecting texture or flavor significantly.
Substitute additional almond flour or make oat flour by finely grinding rolled oats. Texture will vary slightly but the muffins will still be delicious.
More Meal-Prep Friendly Breakfast Ideas
- Protein Chia Pudding
- Homemade Hidden Veggie Maple Turkey Breakfast Sausages
- Veggie Egg Breakfast Muffins with Sweet Potato Crust
- Gluten-Free Meal-Prep Breakfast Burritos
SAVORY SAUSAGE BREAKFAST MUFFINS
By Olivia Adriance
Prep: 10 mins | Cook: 25 mins | Total: 35 mins | Servings: 12 muffins
Ingredients
- 3 eggs
- 1 cup plain almond milk
- 1/2 cup dairy-free yogurt (or regular/Greek yogurt)
- 1 1/4 cups almond flour
- 1 cup oat flour
- 1/4 cup unflavored collagen (optional)
- 1/2 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/2 cup chopped spinach
- 8 cooked breakfast sausage links, sliced into 1/2-inch rounds
- 2 tablespoons chives, plus more for topping
- 2 tablespoons hemp seeds, plus more for topping
Instructions
- Preheat the oven to 350°F. Line a 12-cup muffin tin with liners.
- Whisk eggs, almond milk, and yogurt in a large bowl until combined.
- Add almond flour, oat flour, collagen (if using), onion and garlic powders, baking powder, and salt. Stir until smooth.
- Fold in sausage, spinach, chives, and hemp seeds.
- Spoon about 1/3 cup of batter into each muffin cup (makes 12). Top with extra chives and hemp seeds.
- Bake 22–24 minutes until muffins are set and lightly golden.
- Cool on a wire rack before removing from the tin. Store in an airtight container in the fridge for 3–5 days or freeze for up to 3 months.
Notes
To freeze, cool completely then place in a freezer-safe container. Defrost in the refrigerator overnight for an easy breakfast the next day.
Nutrition (approximate per muffin)
Calories: 221 kcal | Carbs: 10 g | Protein: 14 g | Fat: 14 g | Fiber: 2 g | Sodium: 316 mg
Nutrition info is an approximation and will vary depending on exact ingredients used.
Enjoy these savory, protein-packed breakfast muffins as a satisfying start to your day. They’re easy to make, versatile, and ideal for meal prep.