This quick and easy protein-rich breakfast idea features roll sausage. Sometimes I look at the roll sausages and wonder if they are up to par with the packages of fresh sausage. I prefer these because there is no trying to squeeze the meat out of sausage casings to use it in recipes. I try to avoid that at all costs.
How to Make Sausage Egg Cups
I love how easy this recipe is. You do not need to cook the sausage first. Simply press it into the muffin tin and crack an egg on top.
Sprinkle with a little salt, pepper, and cheese and these healthy sausage egg muffins are good to go.
This sausage egg muffins recipe is a great base recipe to incorporate different flavors. I just made it as a family serve dish in a large deep dish pie plate. My kids loved it! That recipe with its tweaks will be coming very soon. For a sweet make-ahead breakfast check out my Almond Crusted Breakfast Cheesecakes. They are the perfect breakfast dessert!
Here are some other flavor ideas:
Caprese Sausage Egg Muffins: Use Italian Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven to add the cheese put a slice of fresh mozzarella on top of each. Bake for 5 minutes until it is slightly melted. Remove from the oven and top each with a slice of tomato and a sprig of fresh basil.
Spicy Sausage Egg Muffins: Use Regular Sausage and proceed with the recipe as directed. When you remove the egg cups from the oven top each with shredded cheddar jack cheese. Bake an additional 5-10 minutes until the cheese is melted and bubbly. Put a slice of fresh avocado on each. Serve with spicy salsa and sour cream.
See for yourself how good mornings lead to great days when you start them off with homemade egg muffins.
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Ingredients
- 1 lb Sage Sausage
- 3 tbsp almond flour
- 3 tbsp coconut flour
- 3 tbsp ground golden flax
- 12 eggs
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 cup cheddar cheese
- 1 tsp fresh rosemary finely chopped
Instructions
- Preheat oven 400. Spray a 12 hole muffin tin liberally with cooking spray. Make sure to spray all the way up the sides and the top of the pan.
- Combine the sausage with the almond flour, coconut flour, and ground flax. Divide into 12 pieces and press each piece into the bottom and up the sides of each muffin tin hole. Crack an egg into each. Sprinkle with the salt and pepper. Bake for 30 minutes.
- Remove the tin from the oven and sprinkle the cheese and rosemary on top. Bake for an additional 5-10 minutes until the sausage is fully cooked (I stuck a meat thermometer into the crust to make sure it was 160) and the cheese is melted and bubbly.
Notes
Nutrition
