Hearty Keto Sausage and Egg Cups (Low-Carb, High-Protein & Perfect for Meal Prep!)
Start your day off right or enjoy a quick, protein-packed snack with these delicious Sausage and Egg Cups! Savory sausage forms the perfect crust for a fluffy, cheesy egg filling loaded with fresh spinach and a touch of heat. These low-carb, keto-friendly, and gluten-free cups are incredibly easy to make and ideal for meal prepping!
Yields: 12 servings Prep time: 15 minutes Cook time: 30-35 minutes
Ingredients:
- 1 pound ground sausage (breakfast sausage, Italian sausage, or bulk pork sausage; check for no added sugar or fillers)
- 6 large eggs
- ½ cup shredded mozzarella cheese
- 1 cup fresh spinach, finely chopped
- 1 tablespoon crushed red pepper flakes, or to taste (adjust for less heat)
- Salt and black pepper to taste (optional, if sausage is already well-seasoned)
Equipment:
- 12-cup standard muffin tin
- Paper towels (for draining grease)
- Medium mixing bowl
- Whisk
- Spoon or small scoop
Instructions:
- Preheat Oven & Prepare Muffin Tin: Preheat your oven to 325°F (160°C).
- Prepare Sausage Cups: Take the ground sausage and, using your hands, press approximately 1 to 1.5 tablespoons of sausage into each muffin cup. Form it into a ‘cup’ shape, pressing it up the sides and along the bottom to create a hollow for the egg mixture.
- Bake Sausage (Initial Drain): Place the muffin tin with the sausage cups into the preheated oven. Bake for 10-15 minutes, or until the sausage is partially cooked and has released some grease.
- Carefully remove the muffin tin from the oven. Using paper towels, gently dab and drain the excess oil from each sausage cup. This step is crucial to prevent the egg cups from being greasy.
- Prepare Egg Mixture: While the sausage is par-baking, in a medium mixing bowl, whisk together the eggs until well beaten.
- Add the shredded mozzarella cheese, finely chopped spinach, and crushed red pepper flakes. Add a pinch of salt and pepper if your sausage isn’t heavily seasoned.
- Stir well to combine all ingredients.
- Fill & Final Bake: Carefully spoon the egg mixture evenly into each partially cooked and drained sausage cup, filling them about two-thirds full.
- Return the muffin tin to the oven and bake for an additional 20 minutes, or until the eggs are set, puffed, and the edges of the sausage are nicely browned.
- Serve & Enjoy! Remove from the oven. Let the sausage and egg cups cool in the muffin tin for a few minutes before carefully removing them (a butter knife around the edge can help loosen them). Serve warm immediately.
Tips for Success:
- Sausage Choice: Plain ground pork sausage or mild/hot bulk Italian sausage works well. Always check labels for sugar or fillers.
- Draining Grease: Do not skip the mid-bake draining step! This prevents your egg cups from being greasy and ensures a better texture.
- Spinach Prep: If using fresh spinach, ensure it’s finely chopped. You can gently press out any excess water before adding to the egg mixture.
- Customization:
- Add other cooked, diced keto-friendly vegetables like bell peppers or mushrooms.
- Swap mozzarella for cheddar, Monterey Jack, or a Mexican blend.
- Reduce or omit crushed red pepper flakes for less heat, or add a pinch of garlic powder.
- Don’t Overfill: Filling the cups too much can cause the egg mixture to overflow.
Storage: Store any leftover Sausage and Egg Cups in an airtight container in the refrigerator for up to 3-4 days. They are excellent for meal prep! Reheat in the microwave for 30-60 seconds, or in an air fryer or oven for 5-10 minutes to crisp up.
Recipe Analysis & Dietary Classification
- High Protein: Yes, this recipe is very high in protein from the sausage and eggs.
- Low-Carb: Yes, this recipe is very low-carb. All ingredients are naturally low in carbohydrates.
- Keto: Yes, this recipe is keto-friendly. All listed ingredients are suitable for a ketogenic diet.
- Ground Sausage: Crucial to check labels for hidden sugars, fillers, or high-carb ingredients.
- Gluten-Free: Yes, this recipe is naturally gluten-free.
Read on how to prepare Sausage & Broccoli Skillet.