If you need a low carb breakfast on the go, try these easy keto breakfast cups. Make these sausage and egg cups or muffins on the weekend and eat all week. Or freeze for an easy grab go low carb breakfast. Each breakfast cup has only 1.1g net carbs and 13.3g of protein!
You might also like this popular low carb healthy breakfast pizza!
I’ve got a quick one for you today – keto breakfast cups. They are little cups made of breakfast sausage and filled with savory egg and cheese. All in all a very tasty way to start your day on a low carb diet.
The new year is almost upon us and I’m already thinking about putting down the cookies and starting to be more strict with what I eat. The key to diet success is organizing and meal prep.
Having ready made breakfasts keeps me from straying off my diet. When I know I have something good in the freezer that I only have to heat up I’m not tempted as much.
I do this with my cheeseburger & cauliflower casserole a lot. Now I’ve added these sausage egg muffins. I make a batch and eat them all week, either for a grab and go breakfast or low carb snack. They are easy and tasty.
More grab & go low carb breakfast recipes to try.
I have over 70 low carb breakfast ideas and recipes on this blog for you by the way. Below are some of my most popular recipes that you can eat really any time of the day but they were meant for breakfast.
- breakfast burrito
- savory breakfast cookies
- 5 keto omelet recipes
- breakfast pizza
- blueberry microwave muffin
- breakfast chia pudding
Recipe ingredients I used.
All you need to make these sausage and egg cups are eggs, breakfast sausage, heavy cream, cheddar cheese slices, garlic powder, onion powder and black pepper. Note I used the onion and garlic powder instead of salt to add flavor and seasoning. You can could add more salt but I really don’t think it needs it.
I originally also made a ham version of these breakfast muffins. If you want to make the ham version, buy thin pieces of ham too.
How to make keto breakfast cups.
These keto muffins are made with sausage cups and then have an egg middle and cheesy top. I tried a couple versions but this final version is what I found to taste the best. So here is how I made them.
Step 1: First spray your muffin tin with nonstick cooking spray and preheat the oven to 350°F. Note I’m using a 12 count muffin tin, not a mini muffin tin.
Step 2: Take the breakfast sausage and divide into 12 even pieces. Then take each pieces and place into the sprayed muffin tin. Try to form the sausage inside the tin to make a cup. No need for cupcake liners. This takes a bit of finessing but just do the best you can.
Step 3: Crack the eggs into a blender container and add the heavy cream, garlic powder, onion powder and black pepper. Blend on low unit the eggs are fully blended.Then pour the egg mixture on top of the sausage. Note you could whisk the eg mixture in a medium bowl instead but the blender mixes better in my opinion and they are easy to pour from the pitcher.
Step 4: Cut the slices of cheese in to 4 pieces and place on to the egg and sausage mixture. Bake in the preheated oven for 20 minutes. Baking time may vary. Note the muffins will be nice and fluffy when you first take them out but they will probably deflate a bit. They still taste delicious though!
Step 5: Let the egg muffins cool completely before serving. Store leftovers in an airtight container or ziplock baggies and place in the refrigerator or freezer. (Please scroll down to view and print the recipe card.)
How to make the ham and egg muffins.
I also tried these recipe with slices of thin ham. They were a bit lighter than the sausage version but personally I love the sausage version best.
However this s another option for you. You can see the keto ham and egg cup below. Just substitute a piece of deli ham instead of the sausage. I would start checking them after 10-15 minutes. They cook faster than the sausage version.
Recipe Tips And Notes
- Use a good tasty breakfast sausage. I used a generic brand the first time and it was pretty flavorless. Also you want loose ground sausage in a roll not the little sausage links.
- This recipe works well with a thin sliced ham too. I used Aldi’s Fit & Active brand and it fit perfectly in the muffin tin.
- You can add vegetables to the eggs if you wish, like cooked green peppers, mushrooms, green onions, fresh spinach, ripe tomatoes, sun dried tomato etc. Just make sure to account for the carbs in the veggies if you are watching.
- Use a flavorful cheese on top. I used cheddar and American cheese slices the first time. The cheddar was far better in my opinion. I think swiss or pepper jack would be nice too. Also I used slices because it made less mess but you can use shredded cheddar cheese if you want.
- These breakfast egg muffins are very freezer friendly. To reheat, cook in the microwave for 1-2 minutes until heated through. Let cool before eating.
- You can top this with hot sauce or sprinkle chili pepper flakes or cayenne pepper if you like to add some heat or spice. And of course you can always add cooked bacon! There are so many delicious variations you can make.
So that’s all I have for you today. This is a very basic recipe but it’s the perfect make ahead breakfast.You can add additional toppings but I promise you they are tasty as is.
I hope you like these keto breakfast cups as they are one of my favorite breakfasts on a keto diet. They are perfect for a low carb breakfast on the go.
The nutrition info for 1 sausage muffin is: 265 cals / 23g fat / 1.1g carbs / 13.3g protein = 1.1g net carbs
You might also like my friend Jenn’s spinach egg bites recipe!
Keto Breakfast Sausage Egg Cups
These low carb breakfast sausage egg cups are great low carb grab and go breakfasts or snacks. Make ahead and store in the freezer for an easy low carb breakfast. Each egg muffin cup has 1.1g net carbs and 13.3g protein!
Ingredients
- 6 eggs
- 6 tbsp heavy cream
- 16 oz breakfast raw sausage (in a roll)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- 6 slices cheddar cheese
Instructions
- Preheat oven to 350 degrees F.
- Spray a muffin tin with non-stick cooking spray.
- Cut the sausage into 12 pieces and form into little cups in the wells of the muffin tin. No need for muffin liners.
- In a blender container, add eggs, heavy cream, onion powder, garlic powder and pepper and blend together on low. You could also whisk everything together in a mixing bowl but the with the blender it combines the ingredients better and it's easier to pour.
- Pour over each piece of sausage and top with a ½ slice of cheese per muffin. I like the cut the slices of cheese into fourths. It makes covering the round muffins easier.
- Bake for 20 minutes until the cheese is bubbly. Can be stored in the refrigerator for 3-4 days or you can freeze them for later.
- To reheat, just cook in the microwave for a minute or two.
- To make the ham version, just place a slice of deli ham into the wells of the muffin tin instead of the sausage and continue like the rest of the recipe.
Notes
The nutrtional information for 1 sausage muffin is 265 cals / 23g fat / 1.1g carbs / 13.3g protein = 1.1g net carbs
Recipe Notes
- Use a good tasty breakfast sausage. I used a generic brand the first time and it was pretty flavorless. Also you want loose raw sausage not the little sausage links or cooked sausage.
- This recipe works well with a thin sliced ham too. I used Aldi's Fit & Active brand and it fit perfectly in the muffin tin.
- You can add vegetables to the eggs if you wish, like cooked sweet peppers, mushrooms, green onions, spinach, bell peppers etc. Just make sure to account for the carbs if you are watching.
- Use a flavorful cheese on top. I originally used cheddar and American cheese slices. The cheddar was far better in my opinion. I think swiss or pepper jack would be nice too. Also I used slices because it made less mess but you can use shredded cheese if you want.
- You can top this with hot sauce if you like to add some heat or spice.
And of course you can always add cooked bacon!
Nutrition Information:
Yield: 12 Serving Size: 1Amount Per Serving: Calories: 152Net Carbohydrates: 1.3g
Sandy
I am also making this for my type 2 diabetic husband. I am made the ham version and they turned out great! I like that it is a bit lighter than the sausage version.
Denise
Glad you liked them Sandy! Here is an old post that is very similar for low carb ham tacos. https://mylifecookbook.com/low-carb-breakfast-ham-tacos/
Thanks for coming back to comment!
Cathy Woofter
Can I just say that these are amazingly tasty and so easy to fix! I had 4 oz. of sausage leftover after fixing the Breakfast Cookies and decided to give these a try. So happy to add both to my breakfast or anytime food bank. A Bonus! I saved the sausage grease to use when I want to add more flavor in a recipe. Thank you! Biscotti is next!!
Denise
Hi Cathy, so glad you liked them! Thanks for coming back to comment. You made my day!
Nancy
Can you use frozen sausage patties
Denise
Hi Nancy, yes I think so. As long as they fit in the tin. Not sure if they cooking time will be longer though. Good luck!
heather
what is the best way to reheat all at once the next day?
Denise
Hi Heather, microwaving them would be the easiest and quickest. Just 30-60 seconds or so until they are warm. You don’t want to over cook them. You may have to do them in batches.
Or I guess you could do it in the oven though to be honest I’m not sure how long or what temperature. Sorry I’m not more help.
Jere Cassidy
I don’t eat keto but I am making these egg cups for the family. Love how easy they are to make.
Carla Scarpino
I made these and when I took one out the sausage was not fully cooked after 30 minutes !!!!
Denise
Hi Carla, I’m sorry these didn’t work out for you. The only thing that I think it of why it wouldn’t cook is maybe you made them thicker than mine? Sausage really should be fully cooked after 30 minutes. If I get a chance this week I will try to remake these and see if I can figure out if there is another reason.
Sara
Easy and delicious! Will be saving recipe for later!
Jamie
I used cooking spray….just curious if I need to slice around with a knife and just flip onto a sheet tray or if they just pop out with a spatula?
Denise
Hi Jamie, I used a spoon to loosen them up as well as a non stick muffin pan. That being said between the spray and sausage you should have no problem. Good luck!
Colette
Excellent! And easy too! A sure winner that I will be making again! Thank you!
Denise
Hi Colette, so glad you liked them! Thanks for coming back and commenting. I really appreciate it!
Tracy
Sounds delicious, thanks! Depending on the sausage, I’d add a tsp. of fennel for added flavor. It will increase the net carbs just slightly but will add so much flavor. 🙂
Denise
I agree Tracy. I have found some breakfast sausage has no tasty. Thanks for the tip!
Frances
What is the carb count
Denise
Hi Frances, it’s right above the recipe card.
 153 cals / 10.5g fat / 1.3g carbs / 11g protein = 1.3g net carbs
Angie
But what about all carbs not just net carbs my husband is diabetic and has to count all carbs
Denise
Hi Angie,
Here is the the nutritional information The nutrition info for 1 sausage muffin is: 265 cals / 23g fat / 1.1g carbs / 13.3g protein = 1.1g net carbs
There isn’t any fiber in this recipe so the net carbs and total carbs are the same.
Hope that make sense.
Denise
Eleanor Lubragge
Sorry if I over looked it, but how do you reheat?
Denise
Hi Eleanor,
Thanks for pointing that out. I’ve added it to the recipe. You just put them in the microwave for a minute or two. I usually do it for 1 minute and check if it cooked through and reheat for 30 second increments until done. Hope that helps!
shell
can I make this in a toaster oven
Denise
I am not sure. I have never use a toaster oven before but if it acts a regular oven, I can’t see why that would be a problem. Sorry I’m not of more help. Let me know how they come out.
Kathy Blakely
I live in a tiny town with one store and it had no heavy cream. I used regular milk and they turned out fine. As a Type 2 diabetic, I needed a low carb breakfast idea. This one is perfect!
Denise
HI Kathy,
Thank you for taking the time to share your experience. Maybe this will help someone else out who has the same problem.
So glad you liked them!
Morgan
Really great recipie! Reheated tastes delicious and is perfect for when I’m on the go! Thanks for sharing!
Denise
Hi Morgan, I’m glad you liked them! Thanks for taking the time to comment.
Alisha
Where does the cream go?
Denise
Hi Alisha,
The cream goes in with the eggs to make they fluffier. Thanks for bringing that to my attention.
i’ve fixed the recipes.
I hope you like them!
Emily
Do you cook sausage before adding eggs?
Denise
Hi Emily, no you put it in raw. I used the kind in a roll and just pressed it into the bottom of the muffin tin. Hope that helps!
Denise
Veena Azmanov
This would make perfect breakfast on the go!! I love low carb in the mornings to start my day.. This looks so easy
Denise
It is easy and tasty too!
Karly
So simple and low carb too!! Pinning!
Denise
Thanks Karly!
Marisa Franca @All Our Way
This is a great recipe. Hubby and I are just in that same ole same ole routine. He likes to make breakfast but he isn’t inspired. He just follows the same dishes. I’m going to insist that I make some breakfast. Believe me they’ll include more dishes like this.
Denise
Yes I have many breakfast recipes on this site. The funny thing is that I don’t really eat breakfast in the morning. I end up eating it at lunch time!
Gloria @ Homemade & Yummy
The perfect grab and go….who needs to stop for breakfast along the way when you can take these along.
I would even have these for dinner with a side salad.
Denise
Great idea Gloria!