Sausage, Spinach, and Peppadew Muffins

Happy new year!  I hope you all had a wonderful holiday season and are staying warm this winter.  Last week a very exciting thing happened for Butter Is Not a Carb!  Glamour Magazine published a recipe round-up of 12 low carb recipes and featured FOUR from my blog!  I am so amazed they found my little piece of the internet, and so proud of how far this blog has come since I started it.  I took some much-needed time off but today I’m back with a simple, delicious breakfast (or anytime snack, really) muffin that will please anyone.  This is, basically, a combination of the foods I like the most, and what better way to eat them than in muffin form!

I began by pre-heating my oven to 350°F and gathering the ingredients shown above.

Next I sliced the chicken sausage into thin rounds.  You could use any flavor of chicken sausage (so long as it is low carb) or use pork or breakfast sausage for a higher fat content.  I love the Thin N Trim brand – all of the varieties are delicious and have great keto macros!

In a large pan I melted butter over medium heat and browned the chicken sausage.  Although it’s already fully cooked, I prefer a caramelized surface on every piece.  When they were about finished, I added the spinach (along with salt and pepper) and let that reduce.

While the spinach finished cooking, I cracked the eggs into a bowl, added salt and pepper, and whisked thoroughly.

I sprayed a muffin tin with non-stick spray, spooned the sausage mixture on the bottom, added some pieces of the peppadew goat cheese, and then poured the egg mixture evenly on top.  Peppadew is a sweet pepper and the taste kind of reminded me of pimento cheese – absolutely delicious!  I baked them for 25 minutes until the eggs were set and then let them rest 10 minutes before carefully removing them from the tin.  These are extremely flavorful and the perfect combination of savory and sweet.  I love the richness of the goat cheese paired with the bright green spinach.  I could eat egg muffins any time of day, and love how versatile they are depending on what ingredients you have at home.

Sausage, Spinach, and Peppadew Muffins

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 6 muffins

Serving Size: 1 muffin

Sausage, Spinach, and Peppadew Muffins


  • 6 eggs
  • 2c baby spinach
  • 3 links chicken sausage
  • 1tblsp butter
  • 4oz peppadew goat cheese
  • To Taste
  • Salt
  • Pepper


  1. Pre-heat the oven to 350°F.
  2. Slice the chicken sausage into thin rounds.
  3. Melt butter in a large pan over medium heat; saute the sausage until caramelized.
  4. Add the spinach, and salt and pepper, to the pan and let it reduce, about 3 minutes.
  5. Crack 6 eggs into a bowl, add salt and pepper, and whisk thoroughly.
  6. Spray a muffin tin with non-stick spray.
  7. Spoon the sausage mixture into the bottom of each cup, evenly add pieces of goat cheese, and pour in the eggs until the top of the cheese is just covered.
  8. Bake 25 minutes until the eggs are set, let cool 10 minutes before removing from tin.

Nutrtional Information

Per serving: 173 calories, 2g total carbs, 2g net carbs, 12g fat, 14g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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  1. R Trittel

    Congratulations! I for one am not surprised that Glamour found your recipes so good – I do too! Many thanks for sharing all your knowledge with us!

  2. Lynn

    Congratulations Alison, that is so exciting! I know I love your recipes.
    Your blog definitely deserves recognition. The writing and pictures are always well done. I appreciate all the time you put into your blog and recipes.
    What issue will you be in, so I can buy it?

  3. Debbie

    Discovered this blog yesterday and loving it. Well written, great photos and mouthwatering recipes. Just starting out on LCHF/Keto so looking for sources of inspiration and ideas and I am so glad I found this. Thank you Alison x

    • These particular sausages have 1g carb per 1 link, which is not bad at all. I found them at my local Shop Rite. You can always ask your store manager to start carrying a brand if you know of something you’d like to purchase. Check their website, maybe they have a store locator to find them near you!

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