Egg and Sausage Breakfast Cups

Egg and Sausage Breakfast Cups are the ultimate grab-and-go breakfast that combine fluffy eggs, savory sausage, melty cheese, and crisp veggies baked together in a convenient muffin form. Each bite is packed with protein and flavor — a satisfying, wholesome way to kickstart your day.

Whether you’re meal-prepping for a busy week or hosting a brunch gathering, these little breakfast cups are both delicious and practical.

Why I Love This Recipe

I absolutely love this recipe because it’s the perfect combination of comfort, convenience, and flavor. The savory sausage adds a hearty richness, while the eggs bake up tender and fluffy. I can easily make a batch on Sunday and have a ready-made, protein-packed breakfast every morning.

Plus, it’s totally customizable — I can toss in spinach, bell peppers, mushrooms, or even a dash of hot sauce to keep things exciting. It’s a no-fuss recipe that always delivers.

Why It’s a Must-Try Dish

You must try this dish because it’s:

• Meal-prep friendly: Make a batch and refrigerate or freeze for the week.
• Protein-rich and filling: Keeps you full and energized for hours.
• Customizable: Adapt it to your taste with veggies, cheeses, or spices.
• Portable and mess-free: Great for on-the-go breakfasts or snacks.
• Family-friendly: Loved by kids and adults alike!

Preparation and Cooking Time

• Preparation Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes

Servings

• Serves: 6 (makes about 12 breakfast cups)

Calories (per serving of 2 cups)

• Approx. 280–320 calories depending on sausage and cheese used

Cuisine

• Cuisine: American

Course

• Course: Breakfast / Brunch / Snack

Ingredients

For the Base:

• 6 large eggs
• 1/4 cup milk (any type — dairy or non-dairy)
• Salt and black pepper to taste
• 1/2 teaspoon garlic powder (optional)
• 1/4 teaspoon paprika or chili flakes (optional for spice)

For the Filling:

• 1/2 pound (225 g) breakfast sausage or ground sausage, cooked and crumbled
• 1/2 cup shredded cheddar cheese (or mozzarella, pepper jack, etc.)
• 1/4 cup diced bell peppers (red, yellow, or green)
• 1/4 cup finely chopped onion
• 1/4 cup chopped spinach or kale (optional)
• Cooking spray or butter (for greasing muffin tin)

Simple Cooking Directions

1. Preheat oven to 375°F (190°C) and lightly grease a 12-cup muffin tin.
2. Cook and crumble sausage in a skillet until browned; drain any excess fat.
3. In a bowl, whisk together eggs, milk, salt, pepper, and seasonings.
4. Divide cooked sausage and veggies evenly into muffin cups.
5. Pour egg mixture evenly over the fillings.
6. Sprinkle shredded cheese on top.
7. Bake for 20–25 minutes, or until eggs are set and tops are golden.
8. Let cool for 5 minutes before removing from pan.

Step-by-Step Preparation Method

Step 1: Preheat and Prepare

Preheat your oven to 375°F (190°C). Spray your muffin tin generously with nonstick cooking spray or grease with butter to prevent sticking.

Step 2: Cook the Sausage

In a skillet over medium heat, cook the sausage until browned and fully cooked. Use a spatula to crumble it into small pieces. Drain any excess grease.

Step 3: Prepare the Egg Mixture

In a mixing bowl, whisk together eggs, milk, salt, pepper, and optional seasonings like garlic powder and paprika until well combined.

Step 4: Assemble the Cups

Divide the cooked sausage, diced bell peppers, onion, and spinach evenly among the 12 muffin cups. Pour the egg mixture evenly over each cup until about 3/4 full.

Step 5: Add Cheese

Sprinkle shredded cheese over the top of each cup.

Step 6: Bake

Bake in the preheated oven for 20–25 minutes or until the eggs are puffed and set in the center.

Step 7: Cool and Serve

Allow the breakfast cups to cool slightly before removing them from the tin using a spoon or butter knife. Serve warm.

How to Serve

Serve warm straight out of the oven with:

• Toast or an English muffin
• Fresh fruit salad
• A drizzle of hot sauce or ketchup
• A cup of coffee, tea, or smoothie

Perfect for breakfast, brunch buffets, or meal prep containers!

Additional Recipe Tips

• Grease your muffin tin very well — eggs love to stick.
• Don’t overfill the cups; eggs expand as they bake.
• Add a splash of cream for extra richness.
• For a low-fat version, use turkey sausage or skip the cheese.
• Use silicone muffin liners for easy removal and cleanup.

Recipe Variations

1. Vegetarian Version: Skip the sausage and use sautéed mushrooms, zucchini, and spinach.
2. Bacon Lover’s Cup: Substitute sausage with crispy bacon bits.
3. Cheesy Deluxe: Mix cheddar, mozzarella, and parmesan for a three-cheese twist.
4. Spicy Southwest: Add diced jalapeños, pepper jack cheese, and a sprinkle of cumin.
5. Mediterranean Style: Include feta cheese, chopped olives, and sun-dried tomatoes.

Freezing and Storage

• Refrigerate: Store in an airtight container for up to 5 days.
• Freeze: Once cooled, place cups in a freezer-safe bag or container for up to 2 months.
• Reheat: Microwave for 30–60 seconds or bake at 350°F (175°C) for 8–10 minutes until warm.

Special Equipment Needed

• 12-cup muffin tin
• Nonstick cooking spray or silicone muffin liners
• Whisk
• Mixing bowl
• Skillet for cooking sausage

FAQ

Q1. Can I use egg whites instead of whole eggs?
Yes! Use 2 egg whites for every whole egg to lighten it up.

Q2. Can I make these dairy-free?
Absolutely. Use non-dairy milk (like almond or oat) and skip the cheese or use dairy-free cheese.

Q3. How do I prevent soggy cups?
Drain cooked sausage and vegetables well before adding them to prevent excess moisture.

Q4. Can I make these ahead of time?
Yes, they’re perfect for meal prep! Store in the fridge or freezer and reheat as needed.

Q5. Are these keto-friendly?
Yes — they’re naturally low-carb and high in protein. Just ensure your sausage has no added sugars.

Conclusion

Egg and Sausage Breakfast Cups are a nutritious, hearty, and time-saving meal solution that transforms your mornings. They’re simple to make, endlessly adaptable, and packed with flavor in every bite. Whether you’re planning weekday breakfasts or a weekend brunch, this recipe guarantees satisfaction, warmth, and convenience — one cup at a time!