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Sausage & Egg Breakfast Cups

by Tiffany Lo featured in 5 Low-Carb Breakfasts

Inspired by


for 4 servings

  • 1 lb
    ground sausage, pork, chicken, or turkey (455 g)
  • salt, to taste
  • pepper, to taste
  • ¼ teaspoon
    garlic powder
  • ¼ teaspoon
    onion powder
  • ¼ teaspoon
  • ¼ teaspoon
    dried parsley
  • 6 eggs

Suggested Fillings

  • shredded cheddar cheese, to taste
  • spinach, chopped
  • tomato, diced
    Calories 502
    Fat 39g
    Carbs 2g
    Fiber 0g
    Sugar 1g
    Protein 33g

Estimated values based on one serving size.



  1. Mix sausage, salt, pepper, garlic powder, onion powder, paprika, and dried parsley in a bowl until well combined.
  2. Grease a muffin tin and start to form shells with the sausage mix. Cover the sides and leave room in the middle for the eggs.
  3. In a separate bowl, mix the eggs, salt, and pepper.
  4. Pour egg mixture into the middle of each cup.
  5. Top with shredded cheese, tomatoes, spinach, or toppings of your choice.
  6. Bake at 350°F (180°C) for 30 minutes.
  7. Enjoy!