Sausage Egg Cups – A Quick and Savory Breakfast Recipe
1. Introduction
Mornings can be rushed, but there’s one thing that can turn a busy day around: a comforting, savory breakfast that’s easy to make and even easier to enjoy. Enter Sausage Egg Cups—the perfect handheld breakfast packed with protein and flavor, ready in just 30 minutes. These little cups are filled with savory sausage, scrambled eggs, and melted cheese, all nestled in a golden, slightly crispy crust. Not only are they satisfying, but they’re also fully customizable to your tastes.
What makes these Sausage Egg Cups so great? They’re incredibly versatile, ideal for meal prep, and great for feeding a crowd. Whether you’re looking for a protein-packed breakfast for busy mornings or a tasty addition to a brunch spread, these egg cups will do the trick. You can mix in your favorite veggies, use different types of cheese, or even swap the sausage for bacon or turkey sausage.
In this post, I’ll guide you through making these delicious cups, share some tips for getting the best texture, and show you how to make them your own. By the end, you’ll have a breakfast you can’t wait to wake up to!
2. Ingredients Breakdown
To make these Sausage Egg Cups, you’ll need a handful of simple ingredients, many of which you probably already have in your pantry or fridge. Here’s a breakdown of the key ingredients:
Main Ingredients:
- Ground Sausage: The savory base of the egg cups, providing flavor and protein. You can use regular or spicy sausage, depending on your preference. If you prefer a leaner option, turkey sausage or chicken sausage are great alternatives.
- Eggs: Eggs are the foundation of this dish, providing a creamy filling that binds everything together. You’ll need 6-8 eggs, depending on how many cups you want to make. They help create the soft, fluffy texture in each cup.
- Shredded Cheese: Cheese adds richness and flavor to the egg mixture. You can use cheddar, mozzarella, or any cheese that melts well. For a sharper flavor, try using a mix of sharp cheddar and Monterey Jack. You can also skip the cheese for a lighter version or use dairy-free cheese if you prefer.
- Milk or Cream: A splash of milk or heavy cream helps make the egg filling light and fluffy. You can use regular milk, almond milk, or even a non-dairy alternative, depending on your dietary needs.
- Salt and Pepper: Basic seasonings that enhance the flavor of the eggs and sausage. You can add additional spices like garlic powder, onion powder, or smoked paprika to take the flavor to the next level.
Optional Add-ins:
- Vegetables: Feel free to add sautéed onions, bell peppers, spinach, or mushrooms to the egg cups for extra flavor and nutrition. These veggies pair well with the sausage and add a nice balance to the dish.
- Herbs: Fresh herbs like parsley, chives, or thyme can be sprinkled on top for garnish or mixed into the egg filling for extra flavor.
- Hot Sauce or Salsa: For a spicy kick, drizzle a little hot sauce on top or serve the cups with a side of salsa. This is a great way to add some extra zing to the dish.
Substitutions:
- Gluten-Free: These Sausage Egg Cups are naturally gluten-free, but make sure you check your sausage label to ensure it’s gluten-free.
- Dairy-Free: Use dairy-free cheese and swap the milk or cream with a non-dairy alternative like almond milk or coconut milk for a dairy-free version.
3. Step-by-Step Instructions
Let’s get started with the easy-to-follow instructions that will have your Sausage Egg Cups ready in no time!
- Preheat the Oven
Preheat your oven to 375°F (190°C). Grease a muffin tin with cooking spray or line it with muffin liners to prevent sticking. - Cook the Sausage
Heat a skillet over medium heat. Add the ground sausage and cook until browned, breaking it apart with a spoon as it cooks. This should take about 5-7 minutes. Once cooked through, drain any excess grease and set the sausage aside to cool slightly. - Prepare the Egg Mixture
In a large mixing bowl, crack 6-8 eggs and whisk them together with ¼ cup of milk or cream. Season with a pinch of salt and pepper. If you like, you can also add a pinch of garlic powder or smoked paprika to enhance the flavor. Stir in 1 cup of shredded cheese and any optional vegetables or herbs you’d like to include. - Assemble the Egg Cups
Spoon a little cooked sausage into each muffin cup, filling them about halfway. Pour the egg mixture over the sausage, filling each cup about ¾ full. The eggs should rise slightly as they cook, so leave a little room at the top. - Bake the Sausage Egg Cups
Place the muffin tin in the preheated oven and bake for 15-20 minutes, or until the eggs are set and the tops of the cups are golden. You can check doneness by gently shaking the tin; the eggs should not jiggle in the center. - Cool and Serve
Let the Sausage Egg Cups cool for 5 minutes before removing them from the muffin tin. This will make it easier to take them out without breaking. Serve warm and enjoy!
4. Tips and Variations
Here are some tips to make your Sausage Egg Cups even better, along with some variations to try:
- Don’t Overfill: Be careful not to overfill the muffin tin with the egg mixture, as the eggs will rise and may spill over. Filling the cups about ¾ full is ideal.
- Customize Your Filling: Feel free to add your favorite veggies or switch up the sausage. You can use cooked bacon, turkey sausage, or even a meatless sausage alternative for a vegetarian version.
- Make Them Spicy: If you like heat, try adding some chopped jalapeños or a dash of hot sauce to the egg mixture. You can also serve the cups with salsa for an extra kick.
- Use Different Cheeses: Experiment with different cheeses such as feta, goat cheese, or pepper jack for a twist on flavor.
- Make-Ahead Option: Prepare the egg cups ahead of time, refrigerate them overnight, and bake them in the morning for a quick, no-fuss breakfast.
5. Serving Suggestions
While Sausage Egg Cups are satisfying on their own, you can pair them with a variety of sides to complete the meal:
- Toast or English Muffins: Serve with a side of toasted bread or an English muffin for extra carbs.
- Fruit Salad: A fresh fruit salad made with berries, melons, and citrus provides a refreshing balance to the richness of the egg cups.
- Greens: A simple green salad or sautéed spinach can be a great addition for extra fiber and nutrients.
- Fresh Salsa or Avocado: Top your egg cups with a spoonful of salsa or sliced avocado for a burst of freshness.
6. Storage and Reheating Instructions
If you have leftovers (or want to make a batch in advance), here’s how to store and reheat your Sausage Egg Cups:
- Fridge: Store any leftover Sausage Egg Cups in an airtight container in the fridge for up to 4 days.
- Freezer: These egg cups freeze well! Wrap each one individually in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 3 months. To reheat, simply thaw overnight in the fridge and microwave or bake in the oven.
- Reheating: To reheat, microwave for 30-45 seconds, or bake in the oven at 350°F for about 10 minutes, until warmed through.
7. Recipe Notes
- Meal Prep: These egg cups are perfect for meal prep! Make a batch on Sunday and store them in the fridge for easy grab-and-go breakfasts all week.
- Use a Muffin Tin: For perfectly portioned cups, a muffin tin is key. Don’t use a regular baking pan, as the cups may not hold their shape.
- Customize the Filling: You can swap out the sausage for any protein you prefer, or make them vegetarian by adding more veggies like mushrooms, zucchini, or bell peppers.
8. Nutrition Information (Per Serving)
| Nutrient | Amount per Serving |
| Calories | 180 |
| Fat | 14g |
| Saturated Fat | 5g |
| Carbs | 2g |
| Sugar | 1g |
| Fiber | 1g |
| Protein | 12g |
| Sodium | 400mg |
| Cholesterol | 180mg |
| Calcium | 80mg |
| Iron | 1mg |
Nutrition information is an estimate and may vary based on specific ingredients used.
9. Recipe Card Summary
Course: Breakfast, Brunch
Cuisine: American
Servings: 6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
- 1 lb ground sausage
- 6 large eggs
- ¼ cup milk (or non-dairy milk)
- 1 cup shredded cheese (cheddar, mozzarella, etc.)
- Salt and pepper, to taste
Instructions:
- Preheat the oven to 375°F and grease a muffin tin.
- Cook the sausage and set it aside.
- Whisk together the eggs, milk, and seasonings.
- Layer the cooked sausage in the muffin tin and pour the egg mixture over it.
- Bake for 15-20 minutes until the eggs are set.
- Let cool for 5 minutes before serving.
Notes:
- Store leftovers in an airtight container for up to 4 days.
- Freeze for up to 3 months.
Nutrition:
Calories: 180 | Fat: 14g | Protein: 12g | Carbs: 2g
🏷️ Diet Tags
- Gluten-Free (if using gluten-free sausage)
- Keto-Friendly
🌿 Health Benefits
- High in protein from eggs and sausage
- Low in carbs, making it a great option for low-carb diets
FAQs
1. Can I use turkey sausage instead of regular sausage?
Yes, turkey sausage is a great substitute if you prefer a leaner option. The flavor will be slightly different but still delicious.
2. Can I make these Sausage Egg Cups ahead of time?
Absolutely! You can prepare the egg mixture and sausage the night before and bake them the next morning for a quick breakfast.
3. Can I add vegetables to the filling?
Yes! Feel free to add vegetables like spinach, bell peppers, or mushrooms to the egg mixture for extra flavor and nutrition.
4. Can I freeze these egg cups?
Yes, these Sausage Egg Cups freeze very well. Just wrap each one in plastic wrap and store them in an airtight container. When ready to eat, reheat in the microwave or oven.
10. Final Thoughts
These Sausage Egg Cups are perfect for busy mornings, meal prep, or serving a crowd. They’re easy to customize with your favorite flavors, and they’re a great way to get your protein in first thing. Whether you’re making them for yourself or sharing with friends and family, they’ll be a hit every time. Let me know how they turn out for you in the comments below—I’d love to hear your favorite variations!