⏱ 60 min total

Keto Spinach and Sausage Breakfast Muffins

Name: Keto Spinach and Sausage Breakfast Muffins
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ⅛ cup Spinach; ¹³⁄₁₆ oz Pork sausage; ¹⁄₁₆ medium Red bell pepper; ¹⁄₁₆ cup, chopped Onion; ⅜ oz Cheddar cheese; ½ large Egg; 0.02 cup, whipped Heavy whipping cream; ¹⁄₁₆ tbsp Onion powder; ¹⁄₁₆ tbsp Garlic powder; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tbsp Black pepper

Per 1 serving · 80 g · 11 ingredients

Calories

163

8%
of a 2,000 cal day

Protein
9.8g
24% of calories
Carbs
2.7g
7% of calories
Fat
13g
69% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Keto Spinach and Sausage Breakfast Muffins (80 g) has 163 calories, with 9.8 g of protein, 2.7 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (69% of calories). It is high in Vitamin B12 (22% DV), phosphorus (21% DV) and selenium (28% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 41% of the daily value.

Per 100 g

204cal

medium energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

0.5g

1 g sugar

High in

20%+ of the daily value

Vitamin B1222%
Phosphorus21%
Selenium28%

Good source of

10–19% of the daily value

Vitamin A12%
Vitamin C10%
Vitamin K16%
Riboflavin (B2)16%
Vitamin B610%
Pantothenic acid13%

Watch

20%+ of the daily value

Saturated fat26%
Cholesterol41%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
Preheat oven to 350 degrees F.
2
Add 20 ounces of frozen spinach to a microwave safe bowl and microwave on the vegetable setting
3
Brown 16 oz of pork sausage in a skillet over medium heat until cooked through; add to large bowl.
4
Chop pepper and onion and add to the cleared pan. Cook over medium heat for about 5-7 minutes, until onions are translucent, add to the bowl with the sausage.
5
Add cheese to the bowl and mix together.
6
In a separate bowl whisk 10 eggs, cream, and spices Add eggs to the rest of the ingredients and mix together. Split into muffins (full recipe makes about 20 muffins).
7
Bake for 30 minutes or until firm when pushed on with a finger. Enjoy!

Vitamins & minerals

Amounts for 1 serving (80 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	111 μg	12%
Vitamin C	9 mg	10%
Vitamin D	1 μg	6%
Vitamin E	1 mg	5%
Vitamin K	19 μg	16%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.2 mg	16%
Niacin	1 mg	8%
Vitamin B6	0.1 mg	10%
Folate (B9)	27 μg	7%
Vitamin B12	1 μg	22%
Pantothenic acid	1 mg	13%
Choline	90 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	103 mg	10%
Iron	1 mg	11%
Potassium	173 mg	4%
Magnesium	15 mg	4%
Phosphorus	144 mg	21%
Zinc	1 mg	11%
Copper	0.1 mg	6%
Manganese	0.1 mg	5%
Selenium	15 μg	28%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	1 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	320 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0.1 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	83 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 163 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

31min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
23min
Swimming laps

Common questions

How many calories are in Keto Spinach and Sausage Breakfast Muffins?

One serving of Keto Spinach and Sausage Breakfast Muffins (1 serving) has 163 calories, which works out to 204 calories per 100 g. That is about 8.2% of a 2,000-calorie day.

Are Keto Spinach and Sausage Breakfast Muffins high in protein?

Not especially. It has 9.8 g of protein per serving, and protein supplies 24% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Keto Spinach and Sausage Breakfast Muffins keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Keto Spinach and Sausage Breakfast Muffins?

398 mg per serving.

How much sugar is in Keto Spinach and Sausage Breakfast Muffins?

1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (80 g)

Calories163

% Daily Value*

Total fat 13g	16%
Saturated fat 5.2g	26%
Trans fat 0.2g
Cholesterol 123mg	41%
Sodium 398mg	17%
Total carbohydrate 2.7g	1%
Dietary fiber 0.5g	2%
Total sugars 1g
Protein 9.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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