Keto Breakfast Cups With Sausage And Egg Recipe

I just made Keto Sausage Egg Cups that freeze perfectly and clock in at 13.3g protein and 1.1g net carbs so you can stop pretending cereal counts as breakfast.

I am obsessed with Keto Sausage Egg Cups because they actually fix mornings for me. They’re meaty, eggy, and salty in the best possible way.

I love how a Meal Prep Sausage Egg Muffins batch disappears into my week, grab-and-go, no drama. The 1/2 cup shredded cheddar cheese melts into little pockets of greasy joy that make every bite worth it.

And the sausage keeps things bold so I don’t waste brainpower on breakfast decisions. No fluff here, just real food that fuels work, kids, and whatever else I have lined up.

I crave them and I always make too many.

Ingredients

• Eggs — basic protein-packed binder that makes it fluffy and hold everything together.
• Breakfast sausage — savory, fatty punch that gives you hearty flavor and morning comfort.
• Cheddar cheese — melty, sharp pockets that add creamy salty bites you’ll want more of.
• Heavy cream — makes the eggs silkier and richer, so it’s not dry at all.
• Green onions — bright little pops of freshness and color, not overpowering at all.
• Garlic powder — quick savory boost, it’s pantry-friendly and subtle in the mix.
• Onion powder — rounds out flavor, a gentle sweet onion note without chunks.
• Kosher salt — essential for seasoning; brings everything to life without being weird.
• Black pepper — peppery kick that wakes up the eggs and sausage flavors nicely.
• Olive oil or butter — keeps cups from sticking and adds a touch of richness.
• Parsley or chives — optional green finish that makes them look fresh and cared-for.

Ingredient Quantities

• 12 large eggs
• 1 pound ground breakfast sausage (mild or spicy, your choice)
• 1/2 cup shredded cheddar cheese
• 1/4 cup heavy cream
• 1/4 cup chopped green onions (scallions), white and light green parts
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 3/4 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil or 1 tablespoon butter for greasing the muffin tin
• Fresh parsley or chives for garnish, optional

How to Make this

1. Preheat oven to 350 F (175 C) and lightly grease a 12-cup muffin tin with the olive oil or butter.

2. In a skillet over medium heat cook the ground breakfast sausage, breaking it up with a spatula, until no pink remains and its edges are a little browned, about 6 to 8 minutes. Drain any excess grease and let cool a few minutes.

3. In a large bowl whisk together the 12 eggs, 1/4 cup heavy cream, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 3/4 teaspoon kosher salt and 1/2 teaspoon black pepper until smooth and a bit frothy.

4. Stir the cooled sausage, 1/2 cup shredded cheddar cheese and the 1/4 cup chopped green onions into the egg mixture. Mix well so the meat and cheese are evenly distributed.

5. Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full. If you want neater edges, use a ladle or 1/3 cup measure.

6. Bake in the preheated oven for 18 to 22 minutes, or until the tops are set and a toothpick inserted in the center comes out clean. Ovens vary so start checking at 16 minutes if yours runs hot.

7. Let the cups cool in the tin for 5 minutes, then run a butter knife around the edges and transfer to a wire rack to finish cooling. They firm up as they cool.

8. Garnish with chopped fresh parsley or chives if you like. Serve warm, or let them cool completely before storing.

9. To store: refrigerate in an airtight container for up to 4 days. For longer storage freeze in single layers on a baking sheet until solid, then transfer to a freezer bag for up to 3 months.

10. Reheat from fridge in the microwave 30 to 60 seconds, or from frozen 1 1/2 to 2 minutes on high, flipping halfway so they warm evenly. If you prefer crisp edges pop them in a 350 F oven for 8 to 10 minutes.

Equipment Needed

1. 12-cup muffin tin
2. Skillet (10 to 12 inch)
3. Spatula or wooden spoon
4. Large mixing bowl
5. Whisk
6. Measuring cups and spoons
7. Ladle or 1/3-cup measure
8. Wire cooling rack

FAQ

Keto Breakfast Cups With Sausage And Egg Recipe Substitutions and Variations

• Ground breakfast sausage: swap with 1 lb ground turkey or chicken for a leaner option, or use crumbled cooked bacon for more smoky flavor (use about 8 oz bacon).
• Shredded cheddar cheese: substitute with Monterey Jack, Colby, or a blend of mozzarella and Parmesan for milder melt and less sharpness.
• Heavy cream: use half and half or full fat coconut milk if you need dairy free, about the same 1/4 cup. Note coconut will add a slight coconut taste.
• Green onions (scallions): replace with chives, finely chopped shallot, or 1/4 cup diced bell pepper for color and crunch.

Pro Tips

1) Don’t skip draining the sausage well. If there’s too much grease the egg cups get greasy and soggy, plus the flavor gets heavy. Blot with a paper towel after you drain and let it cool a minute so it doesnt scramble the eggs when mixed.

2) Use a 1/3 cup measure or small ladle to portion into the muffin cups so they all bake the same. Overfilling leads to spillovers, underfilling gives dry edges. Filling about 3/4 is the sweet spot.

3) Watch the oven like a hawk near the end. 18 to 22 minutes is a range, but ovens vary. Pull them the second a toothpick comes out mostly clean cause they keep cooking a bit in the tin and will stay moist instead of rubbery.

4) For make-ahead and freezer life: cool completely before freezing on a tray so they dont stick together. Reheat in the microwave from frozen but finish in a hot oven or skillet a few minutes if you want the edges crisp again. If reheating from fridge, zap briefly then flip halfway so it heats evenly.