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Home » Recipes » Meal Types » Breakfast » 2-Ingredient Keto Egg Breakfast Cups

April 15, 2018 · Updated October 8, 2021 · 14 Comments

2-Ingredient Keto Egg Breakfast Cups

Breakfast· Gluten Free· Healthy· Recipes

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

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

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

Affiliate links provided for your convenience in re-creating this recipe; read our disclosure policy here.

Preheat oven to 350°. 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 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!

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, 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

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 mins
Cook Time20 mins
Total Time25 mins
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 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

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 favorite 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 — from breakfast to dinner to dessert! Bookmark this page for new recipes added often!

– This recipe was originally published on Apr 15, 2015.

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Stacey aka the Soccer Mom
Stacey aka the Soccer Mom
Stacey is the creator of The Soccer Mom Blog, a Houston Texas mom blog that focuses on positive living for women and families. She loves to share real food recipes, money-saving tips, parenting encouragement, kids activities, DIY tutorials, home hacks, fitness, and so much more! To get to know Stacey even better, click here.
Stacey aka the Soccer Mom
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Comments

  1. sara says

    April 15, 2015 at 1:33 pm

    I’m going to try these tomorrow morning. Getting the ingredients today.

    Reply
    • Stacey aka the Soccer Mom says

      April 15, 2015 at 8:43 pm

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

      Reply
  2. Robin says

    October 22, 2016 at 10:00 am

    So two for bfast in the morning so how do I store the rest? Freezer or fridge? Ty for this recipe!

    Reply
    • Stacey aka the Soccer Mom says

      October 22, 2016 at 2:41 pm

      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!

      Reply
  3. Debby Baker says

    October 14, 2018 at 5:35 pm

    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??

    Reply
    • Stacey aka the Soccer Mom says

      October 16, 2018 at 7:25 pm

      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!

      Reply
  4. Sharon Crane says

    March 2, 2019 at 1:52 pm

    Hi, if these are keto, how many carbs do they have? Thanks

    Reply
    • Stacey aka the Soccer Mom says

      March 3, 2019 at 6:32 pm

      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!

      Reply
  5. Moira says

    January 24, 2021 at 2:55 pm

    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.

    Reply
    • Stacey aka the Soccer Mom says

      February 8, 2021 at 1:03 pm

      So glad they turned out well! Hope you love them!

      Reply
  6. Scotty Irish says

    January 22, 2022 at 12:58 pm

    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?

    Reply
    • Stacey aka the Soccer Mom says

      January 27, 2022 at 11:09 am

      The garnish is optional. Feel free to sub with an herb you deem worthy. 😉

      Reply

Trackbacks

  1. Chocolate & Peanut Butter Keto No Bake Cookies - The Soccer Mom Blog says:
    May 1, 2018 at 1:42 pm

    […] These 2-Ingredient Keto Egg Cups make a satisfying protein-packed breakfast (and you can make them ahead for the […]

    Reply
  2. 3-Ingredient Keto Peanut Butter Cookies - The Soccer Mom Blog says:
    May 8, 2018 at 3:06 pm

    […] 2-Ingredient Keto Egg Breakfast Cups […]

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