Breakfast is often the hardest keto meal, mostly because grab-and-go options are almost always carb-heavy. Keto sausage and egg cups solve that by giving you something to make ahead and reheat on the busiest mornings.
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Bulk breakfast sausage forms the cup itself, pressed up the sides of a muffin tin, then a whole egg goes right in the center once the sausage is partway cooked. This is genuinely meal-prep friendly, not just marketed that way.
You do not need much alongside these. A few slices of crispy bacon or a keto-friendly coffee drink round it out just fine.
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Chef Jenn’s Take on Sausage & Egg Cups
The most common failure here is a sausage cup with gaps or holes in it. Press the sausage fully up the sides of the muffin cup with no thin spots, or the egg leaks out during baking instead of staying contained.
Prebake the sausage cups first and spoon out any accumulated fat before the egg goes in, otherwise, the egg ends up sitting in grease instead of a clean cup. Chop the onion very fine, a food processor or cheese grater works well, since a big bite of onion is not what you want in an otherwise smooth bite. Pick a cheese that melts easily, gouda, an Italian blend, havarti, or even Parmesan all work well here.
If the egg white is not setting on top by the time you want to pull these, a few minutes under the broiler finishes the white without overcooking the yolk. Watch it closely though, since broilers work fast.
These are genuinely meal-prep friendly. Make a batch on the weekend, then reheat one in the microwave on a busy weekday morning.
What You’ll Love About Sausage & Egg Cups
- Customizable cheese, so you can match whatever melting cheese is already in your fridge.
- A grab-and-go keto breakfast that isn’t just a protein bar in disguise.
- Genuinely meal-prep friendly, since a weekend batch covers several busy mornings.
Ingredients
- Bulk breakfast sausage – Bulk saves you the step of removing it from casings.
- Onion – Finely diced, a food processor or cheese grater helps avoid big chunks.
- Parsley – Fresh, finely chopped.
- Shredded cheese – Gouda, Italian blend, havarti, or Parmesan all melt well here.
- Eggs – Large rather than extra-large, so they fit the cup without overflowing.
- Salt and pepper – A light touch, added just before the final bake.
How to Make Sausage & Egg Cups
Scroll down for the full recipe card with exact measurements and printable instructions.
Remove the sausage from its casing if needed, then mix it well with the finely diced onion and parsley.
Divide the sausage mixture evenly among the muffin cups, pressing it fully up the sides with no gaps or thin spots.
Prebake the sausage cups, then remove from the oven and spoon out any accumulated fat.
Add a pinch of cheese to the bottom of each cup, crack in an egg, and top with a bit more cheese, salt, and pepper.
Bake again until the eggs reach your preferred doneness, using the broiler for a couple minutes if the tops need help setting.
Make It A Meal
For a bigger spread, add Corned Beef Hash or Baked Eggs Florentine with Ham alongside these. If you like this format, Egg Bites with Spinach & Cheese uses a similar base and is worth keeping in the same breakfast rotation.
Storage
These are best eaten fresh or refrigerated, not frozen, since a runny yolk does not freeze and thaw well. Store in an airtight container in the fridge for up to 4 days and reheat in the microwave. If you want a freezer option, pre-bake just the sausage cups and freeze those before adding the egg.
Frequently Asked Questions
Not really. The beauty behind these eggs cups is the runny yolk, and that won’t freeze and thaw well. You could pre-bake the sausage cups and freeze those, cutting down on some prep time.
If you add up the pre-baking and baking time, you’re looking at about 15 minutes total. If you want to cook your egg yolk through, add on an extra 3-4 minutes.
Look for a good quality breakfast sausage, one that’s bulk instead of in the casings. Read the ingredients to watch for hidden fillers and starches which will add to the carb count.
This recipe runs about 3 net carbs per serving. The number in the recipe card below will recalculate once this post is republished, so use it as an estimate until then.
Add Preferred SourceSausage Egg Cups
Ingredients
- 1 pound bulk breakfast sausage
- 1/2 cup onion finely diced
- 1/4 cup parsley finely chopped
- 1 cup cheese shredded, divided
- 6 each eggs
- salt
- pepper
Instructions
- Remove the sausage from the casings if needed, then mix the sausage with the finely diced onion and parsley. Mix well.
- Divide the sausage meat between the muffin cups. Press the sausage evenly into the muffin cups, pressing it high up the sides. Cover as much of the inside of each muffin hole as you can.
- Bake the sausage in the muffin tin at 350-F for about 10 minutes. Remove from the oven and put a good pinch of shredded cheese into the sausage-lined cup. Put it on top of the sausage in the muffin hole. Top this with an egg and a small sprinkle of cheese. Top with a few grinds of fresh pepper and a tiny sprinkle of salt.
- Bake in the oven at 375-F for 5-10 minutes depending on how done you like your eggs. Enjoy!
Video
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.
Want Even MOre Keto Recipes to Love?
These are some of my favorites:
- Crack cauliflower
- This Instant Pot dump-and-go recipe
- A good meaty Parmigiana
- A soup loaded with beef and veggies
- and if you need help counting carbs, check out this calculator!
These really are the perfect breakfast for low-carb eaters. I’ve struggled to find good breakfast dishes that not just your typical eggs and bacon. I love this. I just need to work on making the egg perfectly cooked in the middle, like yours is.
If you cook the sausage first, then you really just need to cook the egg – I turn the broiler on for the last few minutes to cook the top of the egg without cooking the yolk too much. Hope that helps!
Sending this to my son! Sausage and eggs are his favorite and loving how easy this is!
sausage + eggs is such a great combo! these cups look divine
These egg nests are delicious and perfect for serving a breakfast fora crowd. Making this for Christmas brunch!
These egg cups are the best! So perfect for breakfast on the go! Thanks for sharing!
Can you just make more if I don’t have jumbo muffin tins, or will it overflow with the eggs?
Great question! You know, I’m not sure, you’d have to try it out. I’d make sure that the sausage is pretty thin and if you can, use large eggs rather than XL eggs. If it’ll all fit into the muffin cup, then you don’t have to worry about it boiling over or anything like that, but I’d put the muffin tin on a sheet pan just to be safe.
Of course, also reduce your cooking time. Let me know how it works out! ~Jenn
I looooooove runny eggs. This recipe is like serving love on a plate. Delicious!