High-Protein Savory Breakfast Muffins
These High-Protein Savory Breakfast Muffins are such a fun way to mix up your morning meal! Plus these muffins are different than my other egg muffin recipes and perfect for folks who want the added protein without the eggy feel. In total, you’ll get 20 savory breakfast muffins to complete your meal plan, with the serving size being 2 muffins. Perfect to sneak in some extra veggies & pack in the protein to start the day. These are also freezer-friendly, so great for stocking up to have on hand for busy mornings. Just pop ’em in the microwave or air-fryer and you’ve got a delicious and nutritious breakfast to take on the go. These are featured in week 2 of my 2026 May Meal Prep Plan. Looking for something with a Mediterranean twist? Check out my Sun-Dried Tomato and Feta Savory Muffins.
High-protein savory breakfast muffin ingredient notes:
Breakfast sausage: You can use any pre-cooked sausage that you like, although I recommend a breakfast sausage as the maple flavors pair well with the sweet potato and sage. You can also omit for a vegetarian option.
Almond flour: I recommend using a blanched almond flour here as it’s made from skinless almonds, making it lighter in color, with less of a nutty flavor than unblanched almond flour. You can also swap for regular all-purpose flour if you are not making these gluten-free; however, the ratio is not always a perfect 1:1, so you may need additional flour to achieve the right texture.
Sweet Potato: Grated sweet potato is the secret to keeping these breakfast muffins tender and moist without weighing them down. Plus, it sneaks in extra fiber and nutrients—because who doesn’t love a little health boost with their muffin?
Egg: Last, but certainly not least…eggs! Even if you’re not an egg person, I encourage you to give this recipe a try — I find that the veggies, meat, and flour balance out the mixture nicely, giving more of a muffin taste than an eggy breakfast.
High-Protein Savory Breakfast Muffins
10
servings10
minutes30
minutesThese High-Protein Savory Breakfast Muffins are such a fun way to mix up your morning meal! Plus these muffins are different than my other egg muffin recipes and perfect for folks who want the added protein without the eggy feel. In total, you’ll get 20 savory breakfast muffins to complete your meal plan, with the serving size being 2 muffins. Perfect to sneak in some extra veggies & pack in the protein to start the day. These are also freezer-friendly, so great for stocking up to have on hand for busy mornings. Just pop ’em in the microwave or air-fryer and you’ve got a delicious and nutritious breakfast to take on the go. These are featured in week 2 of my 2026 May Meal Prep Plan. Looking for something with a Mediterranean twist? Check out my Sun-Dried Tomato and Feta Savory Muffins.
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Ingredients
1 dozen eggs
24 ounces pre-cooked breakfast sausage, small-diced
1 medium sweet potato, peeled and grated (about 1 1⁄2 cups)
2 1/2 cups blanched almond flour
2 teaspoons baking powder
1 teaspoon garlic powder
1 teaspoon dried thyme
1 teaspoon kosher salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground sage
Directions
- Preheat the oven to 350°F and oil two non-stick muffin pans with a neutral oil (or use silicone liners).
- Whisk the eggs in a large mixing bowl. Mix in the chopped chicken sausages and grated sweet potato.
- Add the dry ingredients—almond flour, baking powder, garlic powder, thyme, salt, black pepper, and sage—to the bowl. Stir with a rubber spatula until just incorporated.
- Transfer the mix to the prepared muffin tins, filling each one until just about full. Bake until golden on top and a toothpick comes out clean, 24 to 28 minutes.
- Cool on the counter completely, then remove from the muffin pan.
Notes
- Store it: Refrigerate in a sealed container for up to 4 days, freeze for up to 3 months.
- Reheat it: From refrigerated, microwave until warmed, about 1 minute, or air fry or bake at
350°F until warmed, about 5 minutes. From frozen, microwave for 1 minute, then bake or air
fry at 350°F until warmed through, 5 to 10 minutes. - Serving size: 2 muffins.
- Almond Flour: Swap for 2 cups of regular all-purpose or gluten-free 1:1 all-purpose flour. Add more flour as needed (up to 2 1⁄2 cups).
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Where is any nutritional information, especially grams of protein?
It’s approximately 11 grams of protein per muffin. There are websites that help you calculate the macros for free. 🙂
Can you share the website you use or app? I’ve been hunting for one but they all cost money to use this feature. Thank you!!
Very nice recipe chef 👍👌👏. Thank you for your effort.
Sweet potatoes pre cooked?
No they are just peeled and grated!
Would it be possible to make this in a cake pan vs muffin tin? Thanks!
I haven’t tried that yet but it will definitely work! I’d recommend checking every 5 minutes after it cooks for 30 minutes, and wait until a toothpick comes out clean. It will just take longer than the individual muffins
I love your recipes but it would be so helpful if you included the macros, like protein and fiber amounts, for at least your own preparation. I get that it will vary a bit for each person based on brands purchased, etc. It would just be really useful for eyeballing whether a recipe likely meets my current protein and fiber goals.
Is it possible to make these as egg cups without the flour?
I love this, and thank you so so much for posting. Should I squeeze the grated sweet potatoes to get rid of moisture-or is the moisture needed to cook?
I didn’t squeeze out the liquid, since the only other liquid in here comes from the eggs, it shouldn’t be an issue and will help keep things moist!
Would be so helpful if your low carb recipes listed the carbs 🙂
Could I sub gluten free flour for the almond flour?
Im curious about this too…
This is an awesome, quick recipe that makes for a great breakfast/snack option! I love the addition of sweet potato to add in an extra vegetable. Overall just appreciate your meal prep ideas and the flavors/types of cuisine you share so much.
And to the people asking for macros…you know there are websites that can easily help you with that, right?
She’s already giving you a ton of recipes for free and this is not marketed as a fitness site where macros are the main thing advertised – look up an online tool and add the ingredients, it’s very easy.
Exactly!!!
Love this one!!
I’m allergic to almonds. What is another flour alternative that I could use other than All Purpose Flour?
Delicious! Great for meal prep! And I love the sweet potato in them!
Can you cook them on a silipat, scooped like biscuits?
Thank you for this recipe! Would I need to make any alterations if I use all purpose flour instead of almond flour?
They taste like a fluffier yet dense version of an egg bite. I used regular flour and added about a 1/2 cup of cheddar cheese! I probably put in too much sweet potato since I wanted to use all I had shredded but I dig them! Thanks Jenn!
Hi! Where can we find the macros and nutritional content for this recipe?