Low-Carb Sausage & Egg Breakfast Cups
A Protein-Packed, Keto-Friendly Breakfast You Can Meal Prep All Week
If you’re looking for a low-carb breakfast that’s filling, flavorful, and incredibly easy, these sausage and egg breakfast cups are about to become your new go-to. Baked in a muffin tin, they deliver all the comfort of a classic diner breakfast eggs, sausage, and cheese without the bread, potatoes, or blood-sugar spikes.
Perfect for busy mornings, meal prep, and low-carb or keto lifestyles, these egg cups reheat beautifully and keep you satisfied for hours. Make them once, enjoy them all week!
Why You’ll Love These Low-Carb Breakfast Cups:
Low carb & keto-friendly No bread, no fillers, just clean protein
High in protein Keeps you full and energized longer
Perfect for meal prep Make ahead and reheat in seconds
Portable & grab-and-go Ideal for workdays and school mornings
Customizable Swap meats, cheeses, or veggies easily
Naturally gluten-free Great for special diets
Ingredients (12 Breakfast Cups):
Cooking spray or 1–2 tsp neutral oil
8 oz (225 g) breakfast sausage
8 large eggs
1/4 cup heavy cream (or unsweetened almond milk)
1/2 cup shredded cheddar cheese
1/4 cup finely chopped onion
1/4 cup finely chopped bell pepper
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder
1/4 tsp smoked paprika (optional)
2 tbsp chopped fresh herbs (parsley or chives)
Directions:
Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin well.
Cook sausage in a skillet over medium heat until browned. Drain excess fat.
Add veggies (onion and bell pepper) and sauté 3–4 minutes until softened.
In a bowl, whisk eggs, cream, and seasonings until slightly frothy.
Stir in cheese and fresh herbs.
Divide sausage mixture evenly into muffin cups.
Pour egg mixture over each cup, filling about ¾ full.
Bake 15–20 minutes, until set and lightly golden.
Cool 5 minutes, remove, and serve warm.
Variations & Pro Tips:
Use turkey or chicken sausage for a lighter option
Add spinach, mushrooms, or zucchini (squeeze dry)
Swap cheddar for pepper jack, mozzarella, or feta
Use silicone liners for easy release
Store in the fridge up to 4 days or freeze for longer storage
Serving Ideas (Low-Carb Friendly):
Sliced avocado + salsa
Fresh tomatoes or cucumber salad
Cottage cheese or extra cheddar
Roasted veggies for brunch spreads
