Looking for a quick, nutritious, and keto-friendly breakfast? These Keto Egg Cups with Sausage and Cheese are the perfect grab-and-go meal for busy mornings. Packed with protein, healthy fats, and delicious flavors, these egg cups keep you full and energized without the carbs. They’re easy to make, customizable, and great for meal prep!
Why Choose Keto Egg Cups?
Egg cups are a fantastic keto breakfast option because they are high in protein, low in carbs, and incredibly versatile. Eggs provide essential vitamins and minerals, while sausage and cheese add savory goodness and a boost of healthy fats. Whether you need a quick morning bite or a meal-prep-friendly dish, these egg cups are a perfect choice.
Ingredients You Will Need
- 6 large eggs
- ½ cup cooked sausage (crumbled or diced, sugar-free)
- ½ cup shredded cheese (cheddar, mozzarella, or your favorite)
- ¼ cup heavy cream (for extra creaminess)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder (optional)
- ¼ teaspoon paprika (optional, for a smoky flavor)
- 2 tablespoons chopped green onions or parsley (for garnish)
- Non-stick cooking spray or butter (for greasing the muffin tin)
Step-by-Step Instructions
- Preheat the Oven: Set your oven to 375°F (190°C) and grease a muffin tin with butter or non-stick spray.
- Prepare the Egg Mixture: In a bowl, whisk together the eggs, heavy cream, salt, pepper, garlic powder, and paprika.
- Assemble the Egg Cups: Evenly distribute the cooked sausage and shredded cheese into each muffin cup.
- Pour the Egg Mixture: Carefully pour the egg mixture over the sausage and cheese, filling each cup about ¾ full.
- Bake: Place the muffin tin in the oven and bake for 15-18 minutes, or until the egg cups are set and slightly golden on top.
- Cool and Serve: Let the egg cups cool for a few minutes before removing them from the tin. Garnish with green onions or parsley and enjoy!
Tips for the Best Keto Egg Cups
- Use High-Quality Sausage: Choose sugar-free and nitrate-free sausage to keep your meal clean and keto-friendly.
- Make It Dairy-Free: Substitute heavy cream with unsweetened almond milk and skip the cheese.
- Experiment with Add-Ins: Try adding spinach, mushrooms, bell peppers, or cooked bacon for extra flavor and nutrition.
- Store for Later: Keep leftover egg cups in an airtight container in the fridge for up to 4 days. Reheat in the microwave for a quick meal.
- Freeze for Meal Prep: Freeze egg cups in a sealed bag for up to a month and reheat when needed.
Final Thoughts
Keto Egg Cups with Sausage and Cheese are the ultimate low-carb breakfast solution. Easy to make, protein-packed, and bursting with flavor, they’re perfect for meal prep and busy mornings. Whether you enjoy them fresh out of the oven or reheat them for a quick bite, these egg cups will keep you full and satisfied while supporting your keto lifestyle. Give this recipe a try and enjoy a delicious, hassle-free breakfast!
