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Short-Order Kitchen

Keto Sausage Egg Cups

By Wes Ellis1 min read
Small baked egg and cheese cups topped with parsley on a wooden board.
Recipe card
Servings
6
Prep
10 minutes
Cook
20 to 25 minutes
Method
Oven
Heat
375°F
Difficulty
Easy
Jump to ingredients & directions ↓

Part 11 of the thread Low-carb mornings

THE SHORT VERSION4 points
  • Press raw sausage into each cup as the crust.
  • 375°F for 20 to 25 minutes.
  • Pork or beef sausage is done at 160°F inside.
  • About 160 calories and 10 g protein each.
THE RECIPE · KETO SAUSAGE EGG CUPS

Ingredients

You'll need

  • Standard muffin tin
  • Bowl and fork (optional, for whisking the eggs)
  • Instant-read thermometer (handy)

Directions

  1. Heat the oven to 375°F and grease the muffin tin well.
  2. Press a thin layer of raw sausage into the bottom and up the sides of each cup.
  3. Crack an egg into each one, or whisk the eggs and divide them evenly.
  4. Top each with shredded cheese.
  5. Bake 20 to 25 minutes, until the eggs are set and the sausage reaches 160°F inside.
  6. Cool a few minutes, loosen with a knife and lift out. Blot off extra grease if you like.
Notes Airtight in the fridge for 4 to 5 days; reheat 30 to 60 seconds in the microwave or in a toaster oven. If you use turkey sausage, cook it to 165°F. Roughly 160 calories and 10.3 g protein per egg cup, give or take.

wesellis.com/blog/keto-sausage-egg-cups/

Three ingredients, and the sausage is doing double duty as both the meat and the cup. Press it into a muffin tin like a crust, crack an egg in the middle, add cheese, bake. It's a breakfast sandwich that skipped the bread.

Build a thin, even shell

The sausage goes in raw and cooks in the oven along with the egg. Keep the layer thin and push it well up the sides so there's a real wall for the egg to sit in. Thick spots on the bottom stay underdone while the egg overcooks on top.

Heads up

Pork and beef sausage are done at 160°F, turkey at 165°F. An instant-read thermometerA probe thermometer that gives a reading in a couple of seconds. Poke it into the thickest part: chicken is done at 165°F, ground beef at 160°F.More: Air Fryer Cheat Sheet poked into the side of one cup settles it.

Deal with the grease

Sausage renders fat as it bakes, and it collects around the egg. Let the cups sit a few minutes, lift them out and blot them with a paper towel. Grease the tin well to begin with, or the bottoms will stick.

Any sausage works here: pork, turkey, beef, spicy or mild. The Keto Bacon Egg Muffins use a bacon ring for the shell instead. And the Low-Carb Egg and Sausage Bake is the same three ingredients in a single dish, for when you'd rather cut squares than pop out cups.

LINKED FROM4 notes

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