Delicious Beef Sausage and Egg Cups (Easy Meal Prep!)

Whip up a batch of these incredibly flavorful and convenient Beef Sausage and Egg Cups for a breakfast solution that genuinely transforms busy mornings. These delightful, protein-packed bites are perfect for meal prepping and ensure you always have a wholesome, grab-and-go option ready. Say goodbye to rushed breakfasts and hello to delicious simplicity with these easy egg cups.

Why You’ll Love These Beef Sausage and Egg Cups

Discover why these Beef Sausage and Egg Cups will become a staple in your meal rotation:

• Quick and easy to make: With minimal steps, you can prepare a week’s worth of breakfasts in under 30 minutes.
• Perfect for healthy meal prep: These cups store wonderfully, providing a nutritious start to your day anytime you need it. Research from Harvard’s Nutrition Source highlights the many benefits of meal prepping, including saving time and promoting healthier eating habits.
• High in protein, low carb: They offer a satisfying and balanced meal that keeps you feeling full and energized. Studies confirm that protein significantly enhances satiety, helping to reduce overall calorie intake.
• Customizable with favorite ingredients: Easily adapt the recipe with different cheeses, vegetables, or spices to suit your taste.
• Great for grab-and-go breakfasts: Individually portioned, they are ideal for busy mornings or a quick snack on the move.

Ingredients You’ll Need

Gather these simple ingredients to create your savory Beef Sausage and Egg Cups:

• 1 lb Ground Italian sausage: Choose a mild or spicy variety based on your preference.
• 3/4 cup Cheddar cheese (shredded): Sharp cheddar adds a wonderful tang.
• 8 large Eggs: The base for our fluffy egg cups.
• 1/4 cup Heavy cream (or any milk of choice): Adds richness and creaminess.
• 3/4 tsp Sea salt: Enhances all the flavors.
• 1/2 tsp Black pepper: A classic seasoning for eggs and sausage.

Notes & Substitutions

You have many options to customize your sausage egg muffins. Feel free to experiment!

For the sausage, ground beef or turkey sausage works great if you prefer. Consider chorizo for a spicier kick. Try Monterey Jack or a Mexican cheese blend instead of cheddar. For a dairy-free option, use unsweetened almond milk and omit the cheese, or use a dairy-free shredded alternative. Boost flavor with a pinch of garlic powder or onion powder, or a dash of hot sauce in the egg mixture.

Essential Equipment

You only need a few basic kitchen tools to make these fantastic sausage egg muffins:

• Muffin tin (standard 12-cup): Essential for shaping your egg cups perfectly.
• Large skillet: For browning your ground beef sausage or preferred meat.
• Mixing bowls and whisk: To combine the egg mixture smoothly.
• Muffin liners (paper or silicone): Prevents sticking and makes cleanup a breeze.

Step-by-Step Instructions

Follow these clear, numbered steps to easily create your delicious Beef Sausage and Egg Cups. This recipe is designed to be beginner-friendly and efficient, ensuring perfect results every time.

Preparation

1. Preheat your oven. Adjust an oven rack to the middle position and preheat your oven to 400 degrees F (204 degrees C). Proper preheating ensures even baking.
2. Prepare your muffin tin. Line a 12-cup standard muffin tin with parchment paper liners or silicone liners. This step is crucial for easy removal and prevents sticking.

Cooking the Sausage

1. Brown the ground sausage. Place a large skillet over medium-high heat. Add the ground Italian sausage to the hot pan.
2. Crumble as it cooks. Use a wooden spoon or spatula to break the sausage into fine crumbles as it browns. Cook for 8-10 minutes, or until the sausage is thoroughly cooked through and no pink remains.
3. Drain excess grease. Carefully drain any accumulated grease from the skillet. You can tilt the pan and scoop out the grease or transfer the sausage to a paper towel-lined plate to absorb excess fat. This prevents greasy egg cups.

Assembling the Egg Cups

1. Distribute the sausage. Evenly divide the cooked and drained sausage among the 12 prepared muffin cups. Aim for about 3 tablespoons of sausage per cup.
2. Add the cheese. Sprinkle about 1 tablespoon of shredded cheddar cheese over the sausage in each muffin cup.
3. Whisk the egg mixture. In a large bowl, whisk together the 8 large eggs, 1/4 cup heavy cream, 3/4 teaspoon sea salt, and 1/2 teaspoon black pepper until well combined and slightly frothy.
4. Pour into cups. Carefully pour the whisked egg mixture over the sausage and cheese in each muffin cup. Fill each cup about two-thirds full, leaving a little room for the eggs to rise.

Baking

1. Bake the egg cups. Transfer the muffin tin to the preheated oven. Bake for 15-20 minutes.
2. Check for doneness. The Beef Sausage and Egg Cups are ready when the eggs are set, puffed up, and lightly golden brown around the edges. A knife inserted into the center should come out clean.
3. Cool slightly. Remove the muffin tin from the oven and let the egg cups cool in the tin for 5-10 minutes before removing them. This helps them set further and prevents deflation.

Pro Tips & Troubleshooting

Achieve perfectly fluffy and firm egg cups every time with these simple expert tips.

For perfectly set egg cups, ensure your oven is fully preheated. To prevent deflation, try letting the egg cups cool in the muffin tin for 5-10 minutes before transferring them to a wire rack. This gradual cooling helps them maintain their shape. If your egg cups seem watery, you might have added too much milk or not drained enough grease from the sausage. Always ensure the sausage is well-drained. Adjust baking time as needed; ovens can vary, so watch for firm, golden tops.

Serving, Storage, and Variations

Make the most of your delicious batch of Beef Sausage and Egg Cups with these helpful tips.

Serving Suggestions

Serve these warm Beef Sausage and Egg Cups with a dash of your favorite hot sauce for an extra kick. They pair wonderfully with a side of fresh fruit, a slice of whole-grain toast, or a simple green salad for a light lunch. They are also excellent alongside a cup of coffee or tea.

Storage & Reheating

Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them individually on a baking sheet, then transfer to a freezer-safe bag for up to 2-3 months. Reheat refrigerated cups in the microwave for 30-60 seconds, or in a toaster oven at 300°F (150°C) for 5-7 minutes. Thawed frozen cups can be reheated similarly.

Delicious Variations

• Sausage Swap: Try chicken apple sausage or turkey sausage for a different flavor profile.
• Veggie Boost: Add finely diced bell peppers, spinach, mushrooms, or onions to the sausage mixture. Sauté vegetables before adding to the cups.
• Cheese Please: Experiment with different cheeses like mozzarella, pepper jack, or goat cheese.
• Spice It Up: Incorporate a pinch of red pepper flakes into the egg mixture for extra heat.
• Dairy-Free Option: Use unsweetened almond milk and omit cheese, or use a plant-based cheese alternative.

Nutrition Information

Enjoy a satisfying and nutritious start to your day with these Beef Sausage and Egg Cups.

Component	Per Serving (estimated)
Calories	200
Protein	15g
Fat	14g
Carbs	2g

Note: Nutritional values are estimates and can vary based on specific ingredients and brands used. This recipe provides a high-protein, low-carb option, making it a great choice for various dietary needs. Consult a nutritionist for personalized advice.

Frequently Asked Questions (FAQ)

Find quick answers to common questions about making and enjoying these Beef Sausage and Egg Cups.

Can I make these ahead of time?
Absolutely! These egg cups are perfect for meal prepping and can be made up to 4 days in advance. Simply store them properly in the refrigerator for easy breakfasts.

Are these freezer-friendly?
Yes, they freeze beautifully. Allow them to cool completely, then store them in a freezer-safe bag or container for up to 2-3 months.

How long do they last in the fridge?
When stored in an airtight container, your cooked Beef Sausage and Egg Cups will stay fresh in the refrigerator for up to 4 days. They are great for quick grab-and-go meals.

Can I use a different type of meat?
Certainly! Ground turkey, chicken sausage, or even chopped ham are excellent substitutes for the ground Italian sausage. Adjust cooking times as needed for your chosen meat.

How to prevent rubbery egg cups?
Avoid overbaking them; remove from the oven as soon as the eggs are set. Overcooked eggs can become rubbery. Adding a touch of heavy cream also helps keep them tender.

Conclusion

These Beef Sausage and Egg Cups are a game-changer for anyone seeking an easy, delicious, and nutritious breakfast solution. Their simplicity and versatility make them ideal for meal prep, busy mornings, or a healthy snack. Whip up these delightful egg muffins and transform your breakfast routine. Don’t forget to share your experience in the comments below and rate this recipe!