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!
- 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
- 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.
The nutrtional information for 1 sausage muffin is 265 cals / 23g fat / 1.1g carbs / 13.3g protein = 1.1g net carbs
- 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: 1
Amount Per Serving: Calories: 152Net Carbohydrates: 1.3g