Start your day with these delicious and protein-packed breakfast cups that combine seasoned sausage with perfectly cooked eggs. This recipe transforms simple ingredients into an impressive, portable breakfast that’s perfect for busy mornings, weekend brunches, or meal prep.
Why This Recipe Is Perfect for Your Morning
These breakfast cups offer the perfect combination of crispy sausage exterior and creamy egg center, all in a convenient, portion-controlled package. They’re customizable, keto-friendly, and can be made ahead for an entire week of breakfasts.
Ingredients
For the Sausage Shell (4 servings):
- 455g (1 lb) ground sausage (pork, chicken, or turkey)
- 1.25ml (¼ teaspoon) garlic powder
- 1.25ml (¼ teaspoon) onion powder
- 1.25ml (¼ teaspoon) paprika
- 1.25ml (¼ teaspoon) dried parsley
- Salt and pepper to taste
For the Filling:
- 6 large eggs
- Salt and pepper to taste
Optional Toppings:
- Shredded cheddar cheese
- Fresh spinach, chopped
- Tomatoes, diced
Instructions
- Prepare:
- Preheat oven to 180°C (350°F)
- Grease a standard 12-cup muffin tin
- Make Sausage Mixture:
- Combine ground sausage with all seasonings
- Mix thoroughly until spices are evenly distributed
- Form Cups:
- Press sausage mixture into muffin cups
- Create a well in the center
- Ensure sides are evenly covered
- Add Eggs:
- Whisk eggs with salt and pepper
- Pour into sausage cups
- Add desired toppings
- Bake:
- Cook for 30 minutes
- Eggs should be set and sausage golden brown
Pro Tips for Perfect Breakfast Cups
- Don’t overfill the eggs – leave room for expansion
- Use lean sausage to prevent excess grease
- Press sausage firmly against muffin tin for best shape
- Let cool slightly before removing from tin
Variations and Substitutions
- Meat Options: Ground turkey, chicken, or plant-based sausage
- Cheese Varieties: Swiss, mozzarella, or pepper jack
- Additional Veggies: Bell peppers, mushrooms, or onions
- Seasoning Alternatives: Italian seasoning, cajun spice, or taco seasoning
Storage and Make-Ahead Tips
- Refrigerate: Store in airtight container for up to 5 days
- Freeze: Wrap individually and freeze for up to 3 months
- Reheat: Microwave for 30-45 seconds or oven at 350°F for 10 minutes
Nutritional Information (per cup)
- Calories: 315
- Protein: 23g
- Fat: 24g
- Carbohydrates: 2g
- Fiber: 0.5g
- Sodium: 580mg
Timing
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4 (8-12 cups)
Frequently Asked Questions
Q: Can I make these without cheese?
A: Absolutely! The cups are delicious with just eggs and sausage.
Q: Why are my cups sticking to the pan?
A: Make sure to grease the muffin tin well and let cups cool slightly before removing.
Q: Can I use egg whites instead of whole eggs?
A: Yes, substitute 2 egg whites for each whole egg.
Q: How do I know when they’re done?
A: Eggs should be set and sausage should reach 165°F (74°C) internal temperature.
Keywords: breakfast cups, sausage egg cups, keto breakfast, make ahead breakfast, protein breakfast, breakfast meal prep, low carb breakfast, breakfast muffins
