Keto Sausage & Egg Breakfast Cups – Simple, Satisfying, and Meal-Prep Friendly

If mornings feel rushed, these Keto Sausage & Egg Breakfast Cups make breakfast easy. They’re hearty, portable, and loaded with protein and healthy fats to keep you full for hours. You can make a batch on Sunday and grab one as you head out the door all week.

They also reheat beautifully, so you’re never stuck without a good option. Best of all, they taste like a classic, comforting breakfast—no fuss, just real flavor.

Keto Sausage & Egg Breakfast Cups - Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 12 servings

Ingredients Method

Ingredients

  

• 1 pound ground breakfast sausage (pork or turkey; choose sugar-free to keep it keto)
• 8 large eggs
• 1/3 cup heavy cream (or full-fat unsweetened coconut milk)
• 1 cup shredded cheese (cheddar, Monterey Jack, or mozzarella)
• 1/2 cup diced bell pepper (optional, red or green)
• 1/4 cup diced onion (optional)
• 2 tablespoons chopped fresh parsley (or 1 teaspoon dried)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Salt and black pepper to taste
• Cooking spray or butter for greasing the muffin tin
• 12-cup muffin tin

Method

 

1. Preheat the oven. Set your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or melted butter to prevent sticking.
2. Cook the sausage. In a skillet over medium heat, cook the ground sausage until browned and cooked through, breaking it into crumbles. Drain excess grease if needed. Let it cool slightly so it doesn’t scramble the eggs.
3. Sauté optional veggies. If using bell pepper and onion, add them to the same skillet and cook for 3–4 minutes until softened. This keeps the cups from getting watery.
4. Mix the egg base. In a large bowl, whisk the eggs, heavy cream, garlic powder, smoked paprika, salt, and pepper until smooth and slightly frothy.
5. Assemble the cups. Divide the cooked sausage evenly among the muffin cups. Add the sautéed veggies on top, then sprinkle in the shredded cheese. Pour the egg mixture over each cup, filling about 3/4 full. Finish with chopped parsley.
6. Bake. Place the tin in the oven and bake for 16–20 minutes, until the centers are set and the edges are lightly golden. A toothpick should come out mostly clean.
7. Cool and release. Let the cups sit for 5 minutes, then run a thin knife around the edges to lift them out. This helps keep them intact and prevents sticking.
8. Serve or store. Enjoy warm right away, or let them cool completely for meal prep and storage.

What Makes This Special

These breakfast cups combine seasoned sausage, eggs, and cheese in a tidy little package. They’re low-carb and gluten-free, but they still feel like a satisfying breakfast sandwich without the bread.

You can customize them with veggies, spices, and your favorite cheese. They’re also kid-friendly and travel well, so they’re great for busy families. Most importantly, they’re quick to make and consistent every time.

What You’ll Need

• 1 pound ground breakfast sausage (pork or turkey; choose sugar-free to keep it keto)
• 8 large eggs
• 1/3 cup heavy cream (or full-fat unsweetened coconut milk)
• 1 cup shredded cheese (cheddar, Monterey Jack, or mozzarella)
• 1/2 cup diced bell pepper (optional, red or green)
• 1/4 cup diced onion (optional)
• 2 tablespoons chopped fresh parsley (or 1 teaspoon dried)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Salt and black pepper to taste
• Cooking spray or butter for greasing the muffin tin
• 12-cup muffin tin

Step-by-Step Instructions

1. Preheat the oven. Set your oven to 375°F (190°C).

   Lightly grease a 12-cup muffin tin with cooking spray or melted butter to prevent sticking.

2. Cook the sausage. In a skillet over medium heat, cook the ground sausage until browned and cooked through, breaking it into crumbles. Drain excess grease if needed. Let it cool slightly so it doesn’t scramble the eggs.
3. Sauté optional veggies. If using bell pepper and onion, add them to the same skillet and cook for 3–4 minutes until softened.

   This keeps the cups from getting watery.

4. Mix the egg base. In a large bowl, whisk the eggs, heavy cream, garlic powder, smoked paprika, salt, and pepper until smooth and slightly frothy.
5. Assemble the cups. Divide the cooked sausage evenly among the muffin cups. Add the sautéed veggies on top, then sprinkle in the shredded cheese. Pour the egg mixture over each cup, filling about 3/4 full.

   Finish with chopped parsley.

6. Bake. Place the tin in the oven and bake for 16–20 minutes, until the centers are set and the edges are lightly golden. A toothpick should come out mostly clean.
7. Cool and release. Let the cups sit for 5 minutes, then run a thin knife around the edges to lift them out. This helps keep them intact and prevents sticking.
8. Serve or store. Enjoy warm right away, or let them cool completely for meal prep and storage.

How to Store

• Refrigerate: Place cooled cups in an airtight container and refrigerate for up to 4 days.
• Freeze: Wrap each cup individually in plastic wrap or parchment, then place in a freezer-safe bag.

  Freeze for up to 2 months.

• Reheat: Microwave from the fridge for 30–45 seconds, or from frozen for 60–90 seconds. For best texture, reheat in a 300°F (150°C) oven for 8–10 minutes.

Health Benefits

• Low in carbs: These cups fit neatly into a keto plan, helping you stay within daily carb limits while feeling satisfied.
• High in protein and fat: Eggs and sausage provide steady energy, support muscle maintenance, and help control hunger.
• Nutrient-dense: Eggs offer choline, B vitamins, and selenium. Add veggies for fiber, vitamin C, and antioxidants.
• Gluten-free and grain-free: Great for those avoiding gluten or following a grain-free lifestyle.

What Not to Do

• Don’t skip greasing the pan. Even with a nonstick tin, egg cups can cling.

  Grease well to avoid tearing.

• Don’t overfill. Eggs puff as they bake. Fill only 3/4 full to prevent overflow and uneven cooking.
• Don’t use watery veggies raw. High-moisture additions like mushrooms, spinach, or tomatoes should be sautéed first to avoid soggy cups.
• Don’t overbake. Dry, rubbery eggs aren’t fun. Pull them when just set; they’ll finish with residual heat.
• Don’t forget to season. Eggs need salt, pepper, and a little spice.

  Taste your sausage if it’s salty to balance the seasoning.

Variations You Can Try

• Spinach & Feta: Sauté spinach until wilted and squeeze out moisture. Add crumbled feta and a pinch of oregano.
• Jalapeño & Pepper Jack: Add chopped jalapeño (seeded for less heat) and shredded pepper jack. A dash of cumin works well.
• Turkey Sausage & Mushroom: Use lean turkey sausage and sautéed mushrooms with thyme for a lighter but savory option.
• Bacon & Cheddar: Swap sausage for crumbled cooked bacon and add cheddar and chives.
• Dairy-Free: Use coconut milk instead of cream and skip the cheese or use a dairy-free alternative.
• Veggie-Loaded: Add small amounts of sautéed zucchini, onions, and red peppers.

  Keep total add-ins to about 1 cup.

FAQ

Can I make these without a muffin tin?

Yes. Use a greased 8×8-inch baking dish and bake as a casserole for 20–25 minutes, then slice into squares.

How do I prevent sticking if I don’t want to use spray?

Grease with butter or avocado oil, and consider silicone muffin cups. Silicone releases easily without nonstick sprays.

Are these good for kids?

Absolutely.

Keep spices mild and chop ingredients small. Kids often enjoy the cheesy, savory flavor and hand-held size.

Can I use egg whites only?

You can, but the cups will be less rich and may be slightly drier. Add an extra tablespoon of cream per cup of whites to help with texture.

What’s the best cheese to use?

Cheddar melts well and adds sharp flavor.

Mozzarella is mild and stretchy. Pepper jack adds heat. Use what you like, about 1 cup total.

How many carbs are in each cup?

It varies by brand and add-ins, but a typical cup with sausage, cheese, and minimal veggies is about 1–2 net carbs.

Check your labels to be sure.

Can I make them ahead for the week?

Yes. They store well for 4 days in the fridge and reheat quickly. For the best texture, reheat in the oven or air fryer.

My cups deflated after baking—did I do something wrong?

That’s normal.

Eggs puff in the oven and settle as they cool. It doesn’t affect taste or texture.

Can I add hot sauce or salsa?

Definitely. Stir a little hot sauce into the egg mixture or serve with salsa.

If using salsa, keep portions small to avoid extra moisture.

What if my sausage is already seasoned?

Taste it first and reduce added salt. You can still use paprika and garlic powder for depth without oversalting.

Final Thoughts

Keto Sausage & Egg Breakfast Cups are the kind of recipe you’ll make once and keep in rotation. They’re simple, reliable, and easy to adapt to your tastes and macros.

With a few everyday ingredients, you can have a hearty breakfast ready whenever you are. Make a batch, stash them in the fridge or freezer, and start your morning with something warm, filling, and truly satisfying.