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51
Breakfast· American
Keto Sausage Egg Muffins
Baked egg cups with sausage and cheese — grab-and-go keto.
KetoLow-CarbHigh-ProteinGluten-Free
🧺 You have 0/5 tracked ingredients — missing Egg, Pork, Cheddar Cheese, Heavy Cream +1.
4Serves
10mPrep
20mCook
30mTotal
EasyLevel
Ingredients
Make
4
servings- ·6 eggs~300 g↗ Egg
- ·1 cup cooked sausage crumbles~130 g↗ Pork
- ·1/2 cup shredded cheddar~57 g↗ Cheddar Cheese
- ·2 tbsp heavy cream~30 gHeavy Cream
- ·1 pinch black pepper~0 gBlack Pepper
Steps
- 1Whisk eggs and cream, stir in sausage and cheese.
- 2Pour into a muffin tin.
- 3Bake at 375°F for 20 minutes.
Nutrition · 1 serving (~129 g)
🔥 Calories288
🥩 Protein19g37% DV
🍞 Carbs1.3g0% DV
🥑 Fat23g29% DV
🌿 Fiber0.02g0% DV
Sugar 0.53 gSodium 392 mg
Vitamins
Vitamin B121.2mcg48%
Riboflavin0.33mg25%
Thiamin0.18mg15%
Vitamin A133mcg15%
Folate42mcg11%
Vitamin B60.14mg8%
Niacin1.2mg8%
Vitamin D1.5mcg7%
Vitamin E0.94mg6%
Vitamin K1.5mcg1%
Vitamin C0.06mg0%
Minerals
Selenium34mcg62%
Phosphorus270mg22%
Zinc2.1mg19%
Calcium152mg12%
Iron1.7mg9%
Copper0.08mg9%
Potassium212mg5%
Magnesium18mg4%
Manganese0.03mg1%
Estimated per serving — for guidance, not a measured label.
What drives the score
51
51/100
Grade C
Nutrient density24/35
Protein quality11/15
Fiber0/10
Healthy fats7/10
Bioactives8/15
Glycemic impact10/10
− 5 anti-nutrient penalty
Bioactives
lutein
⚠ High saturated fat
⚠ Processed meat (WHO Group 1 carcinogen)
What's in it — ingredient scores
This recipe scores 51 / C — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
