2-Ingredient Keto Egg Breakfast Cups

Give yourself an energy boost to start the day with these protein-packedย Keto Egg Cups!

Give yourself an energy boost to start the day with these protein-packedย Keto Egg Cups! Only 2 simple ingredients & ready in 20 minutes!

Easy Paleo Sausage Egg Muffins Recipe

Iย love this recipe!! Using only two simple ingredients and twenty minutes, you’ve got a healthy, low carb breakfast to last an entire week. Meal planning makes eating cleanย so much easier, plus it’s great for sticking to a budget!

I’m a self-professedย carb-o-holic,ย but these Paleo Sausage Egg Cups are totallyย satisfying (thanks to the high protein). Two of these at breakfast give me tons of lasting energy to get up and get going with the kids (who are lucky enough to have plenty of natural energy!)

More of our favorite Keto-friendly recipes:

Keto Egg Cups Ingredients

  • One pound mild breakfast sausage
  • One dozen eggs
  • Chopped parsley (optional)

A free printable copy of this easy sausage & egg breakfast cups recipe is available at the bottom of the post.

How to Make Keto Egg Cups for Breakfast

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Preheat oven to 350ยฐ. Grease muffin tin and press sausage into the bottom of each space to form cups.

Perfect to make in bulk to meal prep for the week! This Paleo Sausage & Egg Breakfast Muffins recipe couldn't be easier! 2-ingredients, 20 minutes Perfect to make in bulk to meal prep for the week! This Paleo Sausage & Egg Breakfast Muffins recipe couldn't be easier! 2-ingredients, 20 minutes

Crack one egg into each sausage cup. Top with a pinch of chopped parsley.

Perfect to make in bulk to meal prep for the week! This Paleo Sausage & Egg Breakfast Muffins recipe couldn't be easier! 2-ingredients, 20 minutes

Bake at 350ยฐ for 20 minutes. Run a butter knife around the edges of each “muffin” and they should pop right out of the tin.

TIP: You can also make these Keto Egg Cups in silicone baking cups. We love these for our baking projects!

Sprinkle with salt and pepper to taste. Enjoy your high-protein, guilt-free, Keto, paleo, low carb, dairy free, and gluten free breakfast!

How to make Keto egg muffins with 2 ingredients for breakfast

Switch it up!

The best part about this Paleo Sausage Egg Muffins recipe is that it never has to get boring!

  • While the original recipe is dairy-free, they would be delicious with a sprinkle of cheese.
  • Add a dash of seasoning, likeย Meat Mojo which I put on just about everything! (Itย tastes amazingย and doesn’t have a bunch of weird ingredients, so it’s perfect for your clean eating plan!)
  • I’m a ketchup-lover, so I sometimes drizzle a bitย on top of my muffins for an extra kick.
  • Try it with ham! We love these Keto Ham & Cheese Egg Muffins too!

Oh, and I almost forgot to mention, you can even toss a coupleย sausage & egg cups in a zipper bag or storage container and take them to work or with you when you’re out and about.ย They’re the perfect, portable breakfast or snack to keep your dietย on track!

Grab a Free Printable Copy of this Easy Keto Egg Cups Recipe

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How to make Keto egg muffins with 2 ingredients for breakfast
Print Recipe
4.17 from 6 votes

Keto Egg Breakfast Cups

Give yourself an energy boost to start the day with these protein-packed Keto Egg Cups!
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Breakfast
Cuisine: American
Servings: 12
Calories: 177kcal
Author: Stacey aka the Soccer Mom

Ingredients

  • 1 pound mild breakfast sausage
  • 12 eggs
  • parsley chopped (optional garnish)

Instructions

  • Preheat oven to 350ยฐ. Prepare a muffin tin with cooking spray, then press sausage into each cup to form "bowls."
  • Crack one egg into each sausage cup. Top with a pinch of chopped parsley.
  • Bake at 350ยฐ for 20 minutes.
  • Remove from oven and run a butter knife around the edges of each "muffin" and they should pop right out of the tin.
  • Sprinkle with salt and pepper to taste. 

Notes

Note: Nutrition information is a rough estimate only; actual values will vary based on the exact ingredients used and amount of recipe prepared.

Nutrition

Calories: 177kcal | Protein: 11g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 190mg | Sodium: 302mg | Potassium: 154mg | Vitamin A: 265IU | Vitamin C: 0.2mg | Calcium: 28mg | Iron: 1.2mg

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More Healthy Breakfast Recipe Ideas

Click here to see our favoriteย easy healthy breakfast recipes:

Eating breakfast is SO important, but it's also the time of the day where we're in a hurry! These healthy breakfast recipes are perfect for busy moms!

Or here to see a huge collection of over 50 easy keto recipes:

HUGE collection of easy keto recipes that will keep you on track all month long โ€” from breakfast to dinner to dessert! Bookmark this page for new recipes added often!

– Thisย recipe was originally published onย Apr 15, 2015.

Stacey aka the Soccer Mom
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14 Comments

    1. Lilu and I had these for breakfast today– another hit with the kiddo! Gotta cut back on my Nutella waffles haha.

  1. Ok just tried to make these and there is no way they fit in a standard 12 cup muffin tin. I had to dig the sausage out and put into my large 6 muffin tin after the first egg totally overflowed the pan. Did you use small eggs? What’s the secret to getting them to fit??

    1. Hi Debby – it’s possible that our muffin tin is deeper than the one you used. We use large eggs, but not the jumbo/extra large eggs. If you make them again, I’d recommend using less sausage, or spreading it out to make 2 batches. You want just enough sausage to cover the bottom of the tin and a little bit of the sides to form a cup. Hope this helps!

    1. Hi Sharon, there are less than 1 gram carbs per serving. Because of this, my nutrition info plugin doesn’t even show the “carb” section. I’ll make a note so it’s clear – thanks for pointing that out!

  2. These turned out gorgeous!! I followed your advice for the shallow muffin tins, and put the cupcake pan on sheet pan with some water in it for baking. This steamed the eggs so they look shiny and not dried out. Canโ€™t wait for breakfast tomorrow.

  3. Why add parsley? Why not chives, or thyme, or grass clippings? Parsley is the culinary world’s garnish D-Student. Plus, if you add a garnish, doesn’t that make it a “3 ingredient” dish?

4.17 from 6 votes (5 ratings without comment)

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