One of my BFFs kept telling me I should make these Sausage Egg and Cheese Cups. I don’t know what took me so long! All my guys love them and they were simple and straightforward to make. Store in the freezer for quick weekday breakfasts.
Grab 1 or 2 from the freezer, zap in the microwave, and eat. Top with a bit of salsa, sour cream, and bacon bits if you’ve got a few extra minutes to sit at the table with your morning paper and cup of coffee. 😊
Sausage Egg and Cheese Cups
Though these egg cups are low carb, they aren’t necessarily ketogenic. Keto means high fat with super low carbs. Eating super low fat was what people in the Baby Boomer generation and Generation X were taught. High carbohydrate intake was encouraged. But we now know that all those carbs are causing insulin resistance. There are more people with obesity and diabetes than not it seems these days. And trying to wrap our minds around the true culprit is still debated. The explosion in diet gurus and which diet to follow can leave you feeling unbelievably confused. Who do we trust? Probably our forefathers. A gorgeous family friend sent me this podcast from Dr. Mark Hyman and Prof. Valter Longo about longevity. It’s definitely worth watching if you want to learn how to eat as our ancestors did – and I don’t mean running around with a spear trying to kill your food! LOL
For the keto version of these egg cups, I came up with a Copycat Starbuck Keto Egg Bites recipe. Man oh man are they good! So you have choices, dear readers. The low fat version here, or the high fat version there. They’re both deliciously low carb!
Created by Melissa Woolard | Culinary Craftiness
Ingredients
- 1-lb. turkey sausage
- 1 dozen eggs (or the equivalent of egg beaters)
- 2 cups shredded cheddar (Low-fat, if desired)
- 1- 1/2 tsps. salt
- 1 tsp. pepper
Instructions
- Pre-heat oven to 400°F. Lightly spray a regular-sized muffin tin with cooking spray, or use muffin liners lightly sprayed.
- Brown sausage in skillet, breaking up into small pieces, then drain fat.
- In a large mixing bowl, whisk eggs, salt and pepper. Stir in cheese.
- Using a 1/2 cup measuring cup, scoop egg/cheese mixture into muffin cups, filling only half full.
- Crumble a little sausage into each filled cup.
- Bake in oven for 15-20 minutes, or until edges are brown and eggs are set in the middle.
- Cool in pans then pop out and place in zip-topped gallon-sized freezer bags.
- Store in fridge and use within 1 week, or in the freezer for up to 3 months.
Notes
Grab 1 or 2 from the freezer, microwave for 45-60 seconds, (or longer if necessary), and eat. Top with a bit of salsa, sour cream, and bacon bits, if desired.
Happy eating!
