Keto Sausage Egg and Cheese Breakfast Cups
Individual baked egg cups lined with seasoned pork sausage and filled with eggs and melted cheddar cheese — a portable, high-fat, zero-carb breakfast perfect for the ketogenic diet.
Ingredients
- 12 oz ground pork breakfast sausage
- 6 large eggs
- 6 tbsp sharp cheddar cheese, shredded
- 2 tbsp heavy cream
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp fine salt
- 1/4 tsp black pepper, freshly ground
- as needed cooking spray or softened butter, for greasing
- 2 green onion, thinly sliced
Instructions
-
1
Preheat oven to 375 F. Generously grease a 6-cup muffin tin with for greasing cooking spray or softened butter.
-
2
In a bowl, combine 12 oz ground pork breakfast sausage with 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp fine salt, and 1/4 tsp freshly ground black pepper. Mix until evenly seasoned.
-
3
Press an equal portion of the seasoned sausage into the bottom and up the sides of each muffin cup to form a shell about 1/4 inch thick.
-
4
In a bowl, whisk together 6 large eggs and 2 tbsp heavy cream until smooth. Pour the egg mixture evenly into the sausage cups, filling each about three-quarters full.
-
5
Top each cup evenly with 6 tbsp shredded sharp cheddar cheese. Bake for 20 to 22 minutes, until the eggs are fully set and the internal temperature of the sausage reaches 160 F. The cheese should be melted and lightly browned.
-
6
Let the cups cool in the tin for 3 minutes, then loosen the edges with a small knife and lift out. Garnish with 2 thinly sliced green onion and serve warm.