Are you tired of boring, carb-laden breakfasts that leave you feeling sluggish? Get ready to transform your morning routine with these mouthwatering Keto Sausage Egg Cups! These protein-packed, low-carb delights are not just a meal; they're a game-changing breakfast solution that will keep you energized, satisfied, and on track with your health goals. Perfect for meal preppers, keto enthusiasts, and anyone craving a delicious, quick breakfast that takes less than 30 minutes to prepare!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Keto
Serves: 12 cups
Ingredients
- 6 large eggs
- 1 cup cooked sausage, crumbled
- 1/2 cup shredded cheese
- 1/4 cup chopped bell peppers
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C). Thoroughly grease a 12-cup muffin tin with cooking spray or butter to prevent sticking.
- In a skillet, cook and crumble the sausage over medium heat until fully browned and no pink remains. Drain excess grease and set aside to cool slightly.
- In a large mixing bowl, crack the eggs and whisk thoroughly until well combined and slightly frothy.
- Add the cooked sausage crumbles, shredded cheese, and chopped bell peppers to the whisked eggs. Season with salt and pepper, then stir to distribute ingredients evenly.
- Carefully pour the egg mixture into each muffin cup, filling each about 3/4 full to allow room for rising during baking.
- Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg cups are set and the tops are golden brown and slightly puffy.
- Remove from oven and let cool in the tin for 5 minutes. Use a knife or small spatula to gently loosen the edges.
- Carefully remove the egg cups from the tin and serve warm. These can be stored in an airtight container in the refrigerator for up to 3-4 days.
Tips
- Grease is your friend! Use a generous amount of cooking spray or butter to ensure easy removal of egg cups.
- Choose high-quality, low-carb sausage to keep your macros in check.
- For extra flavor, experiment with different cheese varieties like sharp cheddar or pepper jack.
- Let the egg cups cool slightly before removing to maintain their shape.
- These cups are freezer-friendly - make a big batch and reheat for quick weekday breakfasts.
- For added nutrition, try incorporating spinach, mushrooms, or other low-carb vegetables.
- Use a silicone muffin tin for even easier removal and cleanup.
Nutrition Facts
Calories: 82kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: 165mg
