Sausage Cheddar Breakfast Muffins

These sausage cheddar breakfast muffins are perfect for grabbing a quick breakfast to go.

Let’s talk about fat.

Imagine that in my Salt n Pepa circa 1990 voice. No sex though, just fat.

I get super irritated when I see people buying low-fat everything. Like S-U-P-E-R irritated. Sometimes it gets to the point in the grocery story where I want to ask them why they think that’s healthier for them and literally have to bite my tongue in an effort to remain silent.

Two weeks ago I started tracking my calories again and eating high fat, moderate protein and low carb. I’ve done this before and I know it works well for me when I want to drop a few pounds that have crept up. When I say high fat, I’m talking 70% of my macros were fats. F-A-T. Whole milk, whole milk ricotta, cream cheese, olive oil, coconut oil, coconut butter, bacon grease, cheese, sausage…just a few of the things I’ve been piling on my plate lately to get my fat ratio where I want it for the day.

Sausage cheddar breakfast muffins

And guess what?

I’ve lost 6 pounds.

So please low-fat fiends, put that crap back on the shelf and grab the real stuff. Stop fearing fat!

Sausage cheddar muffins

Breakfast is always the hardest meal for me when I’m trying to keep things in line in the carb department. It’s also my favorite meal of the day, but there’s only so many mornings of eggs + bacon or paleo pancakes/waffles I can eat without wanting some variety.

These sausage cheddar breakfast muffins are the perfect solution to breakfast boredom and high (good) fat/low carb needs.

Sausage muffins with cheddar cheese

They’re packed with Jones pork sausage, which I love having on hand for a quick and easy addition to meals, cheddar cheese and made with almond and cashew meal. Lots of good fats, a decent amount of protein, great for taking breakfast to go or adding to your morning plate with some fruit.

Sausage Cheddar Breakfast Muffins

Sausage Cheddar Breakfast Muffins

Yield: 10-12 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

These sausage cheddar breakfast muffins are perfect for grabbing a quick breakfast to go.


  • 6 ounces Jones all natural pork sausage
  • 4 eggs
  • 1/4 cup milk
  • 3 tablespoons maple syrup
  • 1 cup almond meal
  • 2 tablespoons ground flaxseed
  • 1/2 cup cashew meal
  • 1 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup grated cheddar cheese
  • 2 green onions, chopped


  1. Preheat oven to 350 degrees and grease a muffin tin with baking spray.
  2. Heat a large skillet over medium-high and cook sausage, breaking up into small pieces. Set aside.
  3. Whisk together the eggs, milk and maple syrup in a large bowl.
  4. Combine the almond meal, cashew meal, baking powder, flaxseed, salt and pepper in a small bowl.
  5. Add the dry ingredients to the large bowl and stir to combine.
  6. Fold in the sausage, cheddar and onions.
  7. Pour the batter into the muffin tins, filling about 3/4 of each tin.
  8. Bake for 20-22 minutes until edges start to turn golden brown.
  9. Remove from oven, let cool a few minutes before transferring the muffins to a cooling rack.
Nutrition Information:

Amount Per Serving: Calories: 158Total Fat: 8gCarbohydrates: 10gProtein: 13g


Please leave a comment & rating below or share a photo on Instagram and tag @runningtothekitchen

*These sausage cheddar breakfast muffins are sponsored by Jones Dairy Farm. All content is my own. 

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    1. Running to the Kitchen Post author

      I’m eating around 2,000 a day. Based on my height, weight, activity level and how much I was looking to lose that seems to be a good number for me.

  1. Regan @ Cabot Creamery

    Yum… Muffins are such a big crutch for me in the morning… these sound like a great replacement :D

    So, now… back to your Macros… the RD nerd loves to know more. You said 70% kcal were fat calories? How did the protein and carbs breakout and what were your overall grams of protein for the day?

    1. Running to the Kitchen Post author

      Protein is about 20-22% and carbs are the remainder. Gram wise protein is about 100-110g. I’m trying to keep protein “moderate” but it can be a tough balancing act to keep protein from being too high when carbs are low. It’s kind of a ketogenic approach although not as low carb as hardcore ketogenic-ers go. 20g net carbs is just unrealistic for me especially given my workouts.

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  3. judy

    I made these with a few alternations because I didn’t have some ingredients on hand. So I can’t really rate this recipe. Instead of cashew meal, I used some coconut flour and tapioca starch. The result reminded me of corn muffins, slightly sweet because of the honey and the texture is like corn meal. Great if one prefers something similar to corn muffins. I would perhaps omit the honey and use almond flour instead of meal.

  4. JoAnn

    We love, love, LOVE these muffins! Just to mix things up a bit,, on the third batch, I removed the maple syrup and added spinach and sauteed crimini mushrooms and they are fantastic! my husband shared them at work and now everyone wants the recipe – you may have some new followers!

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