Cheesy Sauerkraut Egg Muffins

Gluten-free, Keto, Nut-free, Vegetarian

Read Time 3.8 minutes

cheesy vegetable egg muffins with kale and sauerkraut

These deliciously cheesy, vegetable egg muffins make for a quick and easy low-carb or keto breakfast idea. Packed with protein and colorful fermented cabbage, these egg muffins are full of important nutrients that will help you start off your day on the right foot. Not only that, but they’ll help you get out the door on time if you make them a day ahead. Just pop a few in the microwave to reheat and head off to work with a hot and healthy breakfast in hand!

You might be surprised to see sauerkraut as an ingredient in these egg muffins. I was a little skeptical about the idea of combining lacto-fermented cabbage with eggs too at first. But, inspired by a quiche recipe from Fermented Vegetables (affiliate link), I decided to give it a try with a few twists of my own. And I’m glad I did because as it turns out, fermented cabbage with kale and cheesy eggs is a match made in heaven. Who would have guessed?

I hope you will enjoy this tasty and time-saving breakfast!

Cheesy Sauerkraut Egg Muffin Recipe


12 eggs
1 cup of sauerkraut, drained
1 1/2 cups cheddar cheese, shredded
2 cups frozen spinach or kale
1/2 tsp black pepper
1/4 tsp salt


Preheat the oven to 375 degrees F.

Mix ingredients together in a large bowl. Scoop into greased muffin tin.

Bake for 15 to 20 minutes until thoroughly cooked. How to tell when egg muffins are done? You can tell they are done when they start to brown and no longer jiggle in the middle if you move them!

Remove with a knife. If you’ve greased your pan well they should come out easily. Transfer to a wire rack. Serve hot.

How to Store Egg Muffins

These egg muffins, once cooked, should be either refrigerated or frozen. I like to store mine in a covered 9 by 11 baking dish. If you want to freeze them, you have a couple options. You can place them on a baking sheet, freeze them, and transfer them to a ziplock bag or you can layer them in a freezer safe container between layers of parchment paper. Either way will work.

How Long Do Egg Muffins Last?

Egg muffins will keep 3 to 4 days in the fridge after being cooked. In the freezer they will last 2 to 3 months. Trust your senses: if they look weird or smell weird, throw them out.

How to Reheat Egg Muffins

My favorite way to eat these egg muffins is fresh out of the oven! But, you can also reheat them in your toaster oven or microwave. The time it takes to reheat the egg muffins will depend on what you use to reheat them and whether or not your egg muffins are frozen.

Printable Recipe Card

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recipe for cheesy sauerkraut egg muffins