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Keto Sausage Egg Cups

Looking for a breakfast or brunch recipe that’ll knock their socks off? These keto Sausage ‘n Egg Cups are all that and more! Fun to make and not at all hard, this is a meaty keto breakfast recipe that’ll impress everyone! Follow me, Chef Jenn, and I’ll show you all my best tips and tricks for making this amazing keto sausage recipe perfectly every time!

sausage and egg cups on a white plate with blackberries
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Breakfast is often a challenge for keto and low-carb dieters, primarily because of the ease of turning to prepared pre-packaged carb-heavy breakfasts, but these Sausage ‘n Egg Cups are the answer to your weekday mornings.

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What You Need to Make Keto Sausage Egg Cups

How To Make This Easy Keto Breakfast Recipe

Recipes don’t get much easier than this.

  1. Mix the sausage mixture with finely chopped onion and parsley.
  2. Divide the sausage mixture into 6 even portions and press the sausage into each muffin cup, pressing up up the sides and over the bottom to create a cup.
  3. Prebake the sausage cups at 375-F for about 8 minutes. Remove the muffin pan from the oven and spoon out any accumulated fat.
  4. Put a pinch of cheese into the bottom of each cooked sausage cup, add a whole egg, and top with remaining cheese.
  5. Bake an additional 5-8 minutes, depending on how done you like your eggs.

Chef Jenn’s Tips

  • Start with good quality sausage, and if you buy bulk breakfast sausage, you won’t have to remove it from the casings
  • Finely chop the onion – even run it through the food processor or grate it on a cheese grater. It adds lovely flavor but you don’t want to bite into a big chunk of onion.
  • Pick an easily melting cheese like gouda, an Italian blend, havarti, or even Parmesan.
  • Make sure your sausage cups don’t have any holes in them before pre-baking and your egg will stay nicely contained.
  • If your egg isn’t cooking on the top, pop the broiler on for a few minutes just to cook the egg white at the top. But be careful you don’t overcook the eggs!

WHat To Serve With this Delish Keto Breakfast Idea?

You don’t really need much! I love a few slices of crispy bacon with it, or you can opt for this Bulletproof peppermint mocha or your favorite keto smoothie.

keto sausage egg cups on a blue plate
Love that perfectly oozy egg yolk!

Keto Meal Prepping

This is a great recipe for keto meal prepping. If breakfast is hard for you, or you never have time in the morning to make something, make a batch of these on the weekend then just pop one in the microwave before you head out the door.

Frequently Asked Questions

Can I freeze Sausage Egg Cups?

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.

How long does it take to make Sausage Egg Cups in the oven?

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.

What kind of sausage do I use to make keto Sausage Egg Cups?

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.

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Step by Step Process

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Keto and low-carb sausage and egg cups on a plate with raspberries
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5 from 23 votes

Sausage Egg Cups

Keto Sausage Egg Cups are a tasty twist on a morning favorite, and you can have a batch of these ready to pop in the oven for last-minute meals!
Course Breakfast
Cuisine American
Keyword eggs, keto, low carb, onions, parsley, sausage
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 403kcal
Author Chef Jenn


  • 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


  • 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!



Serving: 1g | Calories: 403kcal | Carbohydrates: 3g | Protein: 25g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 17g | Cholesterol: 270mg | Sodium: 908mg | Sugar: 2g | Net Carbohydrates: 3g

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.

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about jenn

Hi, I’m Jenn!

I’m a cookbook author (Keto Soup Cookbook and Keto Diabetic Cookbook and Meal Plan) as well as a retired chef, recipe developer, and writer of this blog (that’s a lot of hats!). I embarked on a journey to create foodie-worthy Keto-friendly meals that any home cook can be proud of! No matter if you’re low-carb, no-carb, dirty, or strict Keto, there are recipes in Keto Cooking Wins for you and your family. Read more...

9 thoughts on “Keto Sausage Egg Cups”

  1. 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!

    • 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


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