2-Ingredient Keto Egg Breakfast Cups
Give yourself an energy boost to start the day with these protein-packed Keto Egg Cups!
Easy Paleo Sausage Egg Muffins Recipe
I 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 clean so much easier, plus it’s great for sticking to a budget!
I’m a self-professed carb-o-holic, but these Paleo Sausage Egg Cups are totally 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:
- Chocolate & Peanut Butter No Bake Keto Cookies
- Homemade Keto Mayonnaise
- 3-Ingredient Keto Peanut Butter Cookies
- Keto Buffalo Chicken Meatballs
- Buffalo Chicken Keto Cauliflower Tots
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 350°. Grease muffin tin and press sausage into the bottom of each space to form cups.
Crack one egg into each sausage cup. Top with a pinch of chopped parsley.
Bake at 350° 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!
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, like Meat Mojo which I put on just about everything! (It tastes amazing 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 bit 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 couple sausage & egg cups in a zipper bag or storage container and take them to work or with you when you’re out and about. They’re the perfect, portable breakfast or snack to keep your diet on track!
Grab a Free Printable Copy of this Easy Keto Egg Cups Recipe
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Keto Egg Breakfast Cups
Instructions
- Preheat oven to 350°. 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 350° 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
Nutrition
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More Healthy Breakfast Recipe Ideas
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– This recipe was originally published on Apr 15, 2015.
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I’m going to try these tomorrow morning. Getting the ingredients today.
Lilu and I had these for breakfast today– another hit with the kiddo! Gotta cut back on my Nutella waffles haha.
So two for bfast in the morning so how do I store the rest? Freezer or fridge? Ty for this recipe!
They should keep in the fridge for 2-3 days in an air-tight container. Any longer than that and you might want to freeze. Try wrapping individually in plastic wrap and putting them in a freezer bag. Enjoy!
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??
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!
Hi, if these are keto, how many carbs do they have? Thanks
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!
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. Can’t wait for breakfast tomorrow.
So glad they turned out well! Hope you love them!
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?
The garnish is optional. Feel free to sub with an herb you deem worthy. 😉