Sausage & Cheese Egg Muffin Cups
Fluffy baked egg cups packed with browned sausage, sweet pepper and sharp cheddar. Bake a dozen on Sunday and breakfast is handled all week.
Nutrition per serving
2 egg cups- Net carbs
- 3.3g
- Calories
- 401kcal
- Protein
- 21g
- Fat
- 33g
- Total carbs
- 3.7 g
- Fiber
- 0.4 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Vegetarian (mushroom & spinach): Browned mushrooms and wilted spinach replace the sausage. These are lighter but still savory, and good for meatless meal prep.
- Heat the olive oil in a skillet over medium-high heat and cook the mushrooms with a pinch of the salt for 6–8 minutes, stirring now and then, until their liquid has cooked off and they are well browned.
- Add the bell pepper for 2 minutes, then the spinach just until wilted. Let the mixture cool a few minutes before dividing it among the cups, so the vegetables don’t make the eggs watery.
Ham & Swiss: Diced ham and nutty Swiss cheese instead of sausage and cheddar. Ham is already cooked, so prep is quicker.
- Skip browning the sausage. Instead, cook the ham and bell pepper in a teaspoon of butter over medium heat for 3–4 minutes, just until the pepper softens and the ham edges brown.
Dairy-free: Almond milk stands in for the cream and nutritional yeast replaces the cheddar, adding a savory, cheesy note. Grease the tin with oil instead of butter.
- Whisk the nutritional yeast into the eggs with the almond milk. Without cheese the cups are a little less puffy, so fill them almost to the top.
- Check that your sausage is dairy-free. A few brands add milk powder or cheese.
- Also add
-
1 cup sharp cheddarleave out - Also add
Estimated cost $7.00 for 6 servings ($1.17 each) · how we estimate
Instructions
-
Heat the oven to 350°F (175°C). Butter a 12-cup muffin tin generously or set silicone liners in the cups.
-
Brown the sausage in a skillet over medium heat, breaking it into small crumbles, 7–9 minutes, until no pink remains (160°F/71°C). Add the bell pepper for the last 2 minutes to soften. Drain on paper towels.
-
Whisk the eggs, cream, salt and pepper in a large measuring jug until no streaks of white remain.
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Divide the sausage mixture, green onions and cheddar among the cups, then pour the egg mixture over the top, filling each cup about three-quarters full.
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Bake 20–24 minutes, until puffed, lightly golden at the edges and set in the middle; a knife inserted in the center should come out clean.
-
Cool in the pan 5 minutes, then run a thin knife around each cup and lift out. They settle a little as they cool, which is normal.
Tips for success
-
Silicone liners are worth it here. Egg glues itself to metal pans even when they're well greased. - Swap the sausage for crumbled bacon, diced ham or sautéed mushrooms. Use about 2 cups of the replacement so the eggs still hold everything together.
- Think of them as a grab-and-go frittata: reheat two cups in the microwave for 45–60 seconds and eat on the way out the door.
Nice to have, not needed
- Silicone muffin liners make release effortless — a well-buttered metal tin works if you run a thin knife around each cup.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 2 months
Reheat: Microwave 45–60 seconds (1½–2 minutes from frozen), or warm at 350°F (175°C) for 10 minutes.
Prep tip: Cool them completely on a rack before packing, or trapped steam makes them soggy.
Refrigerate in an airtight container up to 4 days, or wrap individually and freeze up to 2 months.
Variations
3 variations, each with its own ingredients and macrosVegetarian (mushroom & spinach)
DietBrowned mushrooms and wilted spinach replace the sausage. These are lighter but still savory, and good for meatless meal prep.
- bulk breakfast sausage → cremini or white mushrooms
- + 2 cups baby spinach
- + 1 tbsp olive oil
3.2 g net · 273 kcal · 17 g protein · 21 g fat · ≈$1.30 per serving (−0.1 g net carbs vs the original)
Ham & Swiss
ProteinDiced ham and nutty Swiss cheese instead of sausage and cheddar. Ham is already cooked, so prep is quicker.
- bulk breakfast sausage → cooked ham
- sharp cheddar → Swiss or Gruyère cheese
2.8 g net · 306 kcal · 23 g protein · 22 g fat · ≈$1.34 per serving (−0.5 g net carbs vs the original)
Dairy-free
DietAlmond milk stands in for the cream and nutritional yeast replaces the cheddar, adding a savory, cheesy note. Grease the tin with oil instead of butter.
- heavy cream → unsweetened almond milk
- butter → avocado oil
- + 2 tbsp nutritional yeast
- no sharp cheddar
2.7 g net · 301 kcal · 17 g protein · 24 g fat · ≈$0.93 per serving (−0.6 g net carbs vs the original)
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