Keto Sausage Egg and Cheese Breakfast Cups

Name: Keto Sausage Egg and Cheese Breakfast Cups
Prep time: 15 min
Cook time: 22 min
Total time: 37 min
Yield: 6 servings
Cuisine: American
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

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.

37 minEasyServes 6320 cal/serving

AmericanBreakfastOvenKetoLow CarbHigh ProteinGluten-FreeAlcohol-FreeCorn-Free

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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.

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Questions

What temperature do I cook Keto Sausage Egg and Cheese Breakfast Cups at?

For Keto Sausage Egg and Cheese Breakfast Cups, the oven is set to 375 F (about 190 C) in step 1. The longest stretch at that heat is 22 minutes, in step 5. The target internal temperature is 160 F (about 70 C), given in step 5. A probe thermometer removes the guesswork.

Is there a substitute for heavy cream in Keto Sausage Egg and Cheese Breakfast Cups?

The entry for Keto Sausage Egg and Cheese Breakfast Cups calls for 2 tbsp heavy cream. In its place: In sauces and soups, use half-and-half with a teaspoon of cornstarch per cup, or evaporated milk. Neither will whip.

Can I use ground chicken or turkey instead of ground pork in Keto Sausage Egg and Cheese Breakfast Cups?

Yes. Use dark-meat ground chicken or turkey if you can, and add a teaspoon of oil per half pound, since pork brings fat that poultry does not. As written, the entry for Keto Sausage Egg and Cheese Breakfast Cups uses 12 oz ground pork breakfast sausage.

Can I make Keto Sausage Egg and Cheese Breakfast Cups dairy-free?

Not cleanly. Here the dairy (6 tbsp sharp cheddar cheese, shredded, 2 tbsp heavy cream, as needed cooking spray or softened butter, for greasing) is the backbone of the dish, and plant-based substitutes change both its texture and its flavor. If you need strictly dairy-free, start from the dairy-free breakfast collection instead.

Is Keto Sausage Egg and Cheese Breakfast Cups low-carb?

A serving of Keto Sausage Egg and Cheese Breakfast Cups carries 2 g of carbohydrate. Against a strict 20 g keto day that is 10 percent of the budget; against a moderate 100 g low-carb day it is 2 percent.

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