Introduction
When I first discovered sausage and egg muffin cups, they completely changed my morning routine. As someone who follows a carnivore diet, I’m always looking for convenient protein-rich options that don’t sacrifice taste. These handheld breakfast bites have become my go-to solution for busy weekdays.
You’ll love how these muffin cups combine savory breakfast sausage with fluffy eggs in perfect portions. They’re ideal for meal prep – just make a batch on Sunday, and you’re set for the week. I’ve found that having these ready to grab from the fridge makes sticking to a carnivore diet so much easier. Trust me, once you try these protein-packed powerhouses, you’ll wonder how you ever managed without them. The best part? They’re incredibly simple to make and customize to your taste preferences.
Recipe
Sausage and egg muffin cups represent a perfect solution for busy mornings when you need a protein-rich breakfast ready to go. These handheld delights combine the savory flavors of breakfast sausage with creamy scrambled eggs, all contained in a convenient, portion-controlled package.
The beauty of these muffin cups lies in their versatility and make-ahead potential. They can be prepared in bulk during weekend meal prep sessions and stored in the refrigerator for quick weekday breakfasts, making them an ideal choice for those following a carnivore diet or anyone seeking a satisfying, protein-packed morning meal.
- 1 pound ground breakfast sausage
- 8 large eggs
- 1/4 cup heavy cream
- 1/2 teaspoon salt
- 2 tablespoons butter for greasing
Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin thoroughly with butter. Press approximately 2 tablespoons of breakfast sausage into each muffin cup, creating a well in the center and pushing the meat up the sides. Whisk together eggs, heavy cream, and salt in a bowl until fully combined. Pour the egg mixture evenly into the sausage-lined cups, filling each about three-quarters full. Bake for 20-25 minutes, or until eggs are set and sausage is cooked through with slightly crispy edges.
For best results, let the muffin cups cool in the tin for 5 minutes before removing. Some fat will render from the sausage during cooking – this is normal and adds flavor. These can be stored in an airtight container for up to 5 days in the refrigerator. When reheating, microwave individual portions for 30-45 seconds or warm in a 350°F oven for 5-7 minutes. To prevent sticking, verify the muffin tin is well-greased before adding the sausage mixture.
Prep Time
The total prep time for making these muffin cups comes in at around 15 minutes, with most of that dedicated to forming the sausage wells and whisking the eggs. You’ll spend about 5 minutes greasing your muffin tin and pressing the sausage into each cup – I’ve found it’s easiest to divide the meat into 12 equal portions first.
The egg mixture takes just a few minutes to whisk together, and you can do this while the oven preheats. Pour the eggs into each cup, and you’re ready for baking. I love that the active prep work is so quick, letting me get back to my morning routine while they cook. Once you’ve done this a few times, you might even trim the prep time down to 10 minutes.
Equipment needed
Making these savory muffin cups requires just a few basic pieces of kitchen equipment that you’ll likely already have in your cabinets. You’ll need:
- A standard 12-cup muffin tin
- Large mixing bowl
- Whisk
- Measuring cups and spoons
- Spatula or spoon for pressing sausage
I’ve found that silicone muffin tins work well too, but metal ones give the sausage edges a better crisp. You’ll also want to keep paper towels handy for blotting any excess grease after baking. While not essential, I recommend having an ice cream scoop or large cookie scoop for portioning the egg mixture – it makes filling the cups much neater and more consistent. Don’t forget some airtight containers for storage if you’re meal prepping.
Basic Cooking Method and Time
Once you’ve gathered your equipment, preparing these protein-packed muffin cups follows a straightforward cooking process. Start by preheating your oven to 375°F and thoroughly greasing each muffin cup with butter. You’ll then press the breakfast sausage into each cup, creating a meaty shell that extends up the sides.
Next, whisk your eggs with heavy cream and salt until well combined. Pour this mixture into each sausage-lined cup, being careful to fill only about ¾ of the way up. Pop the tin into your preheated oven and bake for 20-25 minutes. You’ll know they’re done when the eggs are completely set and the sausage has cooked through. Don’t worry if you see some fat rendering from the sausage – that’s perfectly normal.
Cooking Steps
You’ll want to start by thoroughly greasing your muffin tin before pressing the breakfast sausage firmly into each cup, making sure to create an even layer up the sides. Next, whisk your eggs until they’re nice and frothy, then carefully pour the mixture into each sausage-lined cup, leaving room for the eggs to expand as they bake. Finally, pop the tin into your preheated oven and bake until you see those beautiful golden-brown tops, which typically takes about 20-25 minutes.
Step 1. Grease the Muffin Pan
The first step to perfect sausage and egg muffin cups starts with properly greasing your muffin tin. You’ll want to be generous with the butter here – I’ve learned from experience that skimping on this step can lead to stuck-on sausage that’s frustrating to clean up later.
Take a stick of cold butter and coat each muffin cup thoroughly, making sure to get into all the corners and up the sides. Don’t forget the top rim of each cup, as the sausage will come up to meet it. If you’re using a silicone muffin pan, you’ll still want to grease it – though you won’t need quite as much butter as with a metal pan. Trust me, this extra minute of prep will save you loads of cleanup time later.
Step 2. Press Sausage Into Cups
Diving into the most essential step, let me share how to properly press the sausage into your greased muffin cups. Take about 2-3 tablespoons of ground breakfast sausage for each cup, and I’ve found that warming it slightly in your hands makes it more pliable. Press the meat firmly against the bottom first, then work your way up the sides.
I always create a small rim at the top – it’ll prevent any egg mixture from seeping underneath. Make sure you’ve got an even thickness throughout; I aim for about ¼ inch. If you spot any holes or thin spots, patch them up with extra sausage. Trust me, I learned this the hard way when I once had eggs escape through a tiny gap!
Step 3. Whisk Eggs Until Frothy
With your sausage cups ready to go, let’s focus on creating the perfect egg mixture. You’ll want to crack your eggs into a medium bowl, then add a splash of heavy cream – I usually use about 2 tablespoons for every 6 eggs. This helps create that silky texture we’re after.
Now, grab your whisk and beat those eggs with purpose! I’ve found that whisking for about 1-2 minutes gets them nice and frothy, which leads to fluffier muffin cups. You’ll know you’re there when you see tiny bubbles throughout and the mixture has a uniform, pale yellow color. Don’t forget to add a pinch of salt – even on a carnivore diet, proper seasoning makes all the difference. Your eggs should look almost cloud-like when you’re done whisking.
Step 4. Pour Egg Mixture Carefully
Now comes my favorite part – carefully pouring that frothy egg mixture into your prepared sausage cups! I’ve learned that using a measuring cup with a spout makes this step so much easier and less messy. You’ll want to fill each cup about ¾ of the way full, leaving room for the eggs to puff up during baking.
Take your time with this step – I once rushed it and ended up with quite the eggy mess to clean up! Make certain you’re distributing the mixture evenly between all 12 cups. If you notice any air bubbles, give each cup a gentle tap on the counter. Trust me, this simple trick helps guarantee your muffins will bake up perfectly uniform and professional-looking.
Step 5. Bake Until Tops Brown
Place your loaded muffin tin into the preheated oven and let the magic begin! You’ll want to keep an eye on these beauties as they transform over the next 20-25 minutes. The tops should gradually turn a lovely golden brown, and you’ll notice the eggs puffing up slightly as they cook.
I’ve learned through countless batches that the perfect indicator of doneness is when the egg centers are completely set but still look moist. Don’t worry if you see some oil collecting around the edges – that’s just the sausage releasing its flavorful fats. Give the pan a gentle shake; if the centers don’t jiggle, your muffins are ready. A quick test with a toothpick inserted into the egg portion should come out clean when they’re done.
Customization Options
Although the basic recipe creates delicious sausage and egg muffin cups, you’ll find endless ways to customize these protein-packed breakfast bites. You can experiment with different types of breakfast sausage, from spicy Italian to maple-flavored varieties, to create unique flavor profiles.
For those who aren’t strict carnivores, you might consider adding different cheese varieties or adjusting the egg mixture with various seasonings. I’ve found that whisking the eggs a bit longer creates a fluffier texture, while using a combination of whole eggs and extra yolks results in a richer, more custard-like consistency. You can also try different muffin tin sizes – mini muffin tins make perfect bite-sized portions for snacking, while jumbo tins create substantial meal-sized portions.
Ingredients list (with precise measurements)
With all our creative variations covered, let’s get down to the exact measurements you’ll need to make these muffin cups. I’ve tested these proportions countless times in my kitchen, and they’re absolutely foolproof:
For a standard 12-cup muffin tin:
- 1½ pounds ground breakfast sausage
- 12 large eggs
- ¼ cup heavy cream
- ½ teaspoon salt
- 1 tablespoon butter (for greasing)
You’ll want to divide the sausage into 12 equal portions of about 2 ounces each – I find it helps to roll them into balls first. The egg mixture works out to about ¼ cup per muffin cup, and trust me, you don’t want to overfill them. I learned that lesson the hard way during my first batch!
Storage Information
Proper storage makes these sausage and egg muffin cups your best friend for busy mornings! Let them cool completely before transferring to an airtight container – I’ve learned the hard way that skipping this step leads to condensation and soggy muffins.
You’ll want to keep these protein-packed bites in your refrigerator, where they’ll stay fresh for up to 5 days. While you could freeze them for up to 3 months, I find they’re best enjoyed within the first few days. When you’re ready to eat, pop one in the microwave for 30-45 seconds, or if you prefer a crispier texture, warm it in a 350°F oven for 5-7 minutes. Pro tip: place a paper towel underneath when reheating to catch any rendered fat.
Health Benefits or Special Features
These protein-packed muffin cups deliver an impressive nutritional punch that’ll keep you energized throughout your morning. You’ll get high-quality protein from both the eggs and sausage, plus healthy fats that support sustained energy release and hormone production.
What makes these muffin cups special is their versatility and portion control. You can easily customize the seasonings in your sausage mix, and each cup provides a perfect single serving. They’re also incredibly travel-friendly – I often grab two on my way to early meetings. For those following a carnivore or low-carb diet, you’ll appreciate that there’s zero grain or sugar content. Plus, the natural gelatin in the sausage adds gut-healing collagen to your breakfast routine.
Prep Time
Getting these muffin cups ready takes about 15 minutes of hands-on prep time. You’ll spend most of this time preparing the sausage cups and whisking the egg mixture. I’ve found that working with room-temperature meat makes it easier to press into the muffin tins.
The total time, including baking, comes to about 40 minutes. While your muffin cups are in the oven, you can use that time to clean up or pack other meals for the week. I typically prepare two batches back-to-back since my kitchen’s already messy – it’s efficient and guarantees I’ve got plenty of breakfasts ready to go. Don’t forget to let them cool for about 10 minutes before transferring to storage containers.
Cook Time
Once you’ve prepared your muffin cups, they’ll need about 20-25 minutes in a preheated 375°F oven. You’ll know they’re done when the eggs are set and the sausage is fully cooked, with a nice golden-brown edge around each cup. I always set my timer for 18 minutes to check their progress, just to be safe.
Keep an eye on the sausage edges – they might release some fat during baking, which is totally normal and adds amazing flavor. If you notice the tops browning too quickly, you can loosely cover them with foil. The eggs should be firm but not rubbery, and the sausage should have a slightly crispy exterior. Once done, let them cool in the pan for 5 minutes before removing.
Total Time
While prep and cook times are important to track individually, you’ll want to budget approximately 35-40 minutes from start to finish for these sausage and egg muffin cups. The time breaks down nicely – you’ll spend about 10-15 minutes prepping ingredients and forming the sausage cups, followed by 20-25 minutes of baking time.
I’ve found that setting a timer for 20 minutes when they first go in the oven works best. Then you can check them and add a few more minutes if needed, depending on how firmly set you like your eggs. Don’t forget to factor in 5 minutes for your oven to preheat, though you can use this time to gather and prep your ingredients.
Yield
This recipe yields exactly 12 hearty breakfast muffin cups when using a standard muffin tin. You’ll find that each cup provides a satisfying individual portion that’s perfect for meal prep planning. I’ve found that one muffin cup paired with a side of butter makes an ideal breakfast serving, while heartier appetites might prefer two.
If you’re batch cooking for the week, these dozen muffin cups will give you enough for six days of breakfast with two cups per day. For smaller households, you can easily freeze half the batch for later use. I love that the recipe’s yield hits that sweet spot – it’s enough to make meal prep worthwhile without overwhelming your fridge space or requiring multiple baking sessions.
Final Thoughts
Making sausage and egg muffin cups has become one of my favorite meal prep solutions, and I’m confident you’ll love how these protein-packed bites fit into your morning routine. They’re not just convenient – they’re a game-changer for busy carnivore dieters who want to start their day right.
I’ve found that these muffin cups are perfect for those hectic mornings when you need something substantial but don’t have time to cook. Plus, the versatility is incredible – you can eat them hot or cold, at home or on the go. What I love most is how they’ve helped me stick to my carnivore lifestyle without compromising on taste or nutrition. Trust me, once you try these, they’ll become a staple in your weekly meal prep routine.
Frequently Asked Questions
Can I Use Silicone Muffin Cups Instead of a Metal Tin?
You can use silicone muffin cups as they’re non-stick and flexible, making removal easier. Just make sure they’re heat-safe up to 375°F and place them on a baking sheet.
Will the Sausage Stick if I Don’t Use Butter?
You’ll want to use butter even with sausage’s natural fats. While the sausage contains grease, it can still stick during baking, making it harder to remove later.
Can These Muffin Cups Be Frozen for Longer Storage?
You can freeze these for up to 3 months in an airtight container. Let them cool completely, wrap individually in plastic wrap, and thaw overnight in your refrigerator before reheating.
What’s the Best Way to Prevent the Eggs From Overflowing?
Eggs expand up to 10% while cooking. You’ll prevent overflow by filling your cups only ¾ full and creating deep sausage wells. Don’t forget to press the meat firmly against the sides.
Should I Drain
You’ll want to drain any excess fat after baking. Let them cool for a few minutes, then carefully tilt each cup to pour off extra grease before removing from the pan.
Conclusion
These sausage and egg muffin cups perfectly fit your carnivore lifestyle, making meal prep a breeze. You’ll love how easy they are to grab on busy mornings, and their rich protein content keeps you energized until lunch. By preparing a batch in advance, you’re setting yourself up for success while staying true to your dietary goals. Give them a try – you might just find your new favorite breakfast solution.
