Breakfast Sausage Egg Cups

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If you’re after a healthy breakfast or snack that you can make once and have sorted for the next few days, then this recipe is for you. They are so easy to make, absolutely delicious and packed with protein to keep you full all morning long. I love making a big batch of these on a Sunday afternoon (this recipe makes 24!) so that the whole family has a quick and easy breakfast ready to grab throughout the week. Eat them cold or easily reheat them in the microwave. 

Contents:

If you’re looking for more prep-ahead breakfast recipes then try my Easy Breakfast Burrito Bowls, Easy Chorizo Breakfast Burritos or this delicious Savoury Mince. 

What I really love about this recipe is how versatile it is. You can easily swap the beef sausages for chicken or pork sausages, leave out the feta if you need them dairy free, or add in whatever vegetables you have on hand. They’re also freezer friendly which makes them perfect for meal prep, just pop them in the freezer and defrost as needed.

Everything you need to make breakfast sausage egg cups

You will only need 8 simple ingredients to make these egg cups, mostly kitchen staples and all of which you should be able to find from your local grocery store. Everything you need is below as well as any ingredient notes and possible substitutions. Find the ingredient quantities in the recipe card at the bottom of this post. 

• eggs – Eggs are one of the best sources of complete protein and are packed with healthy fats and essential vitamins and minerals including B12, choline and selenium. 
• milk – I’ve used soy milk but you can easily swap this for regular milk or any other milk of choice.
• sea salt – finely ground sea salt is best for this recipe as it distributes evenly through the egg mixture.
• beef sausages – I love using good quality beef sausages (raw sausage, not cooked sausage) for these egg cups. Make sure to check the ingredients if you need these to be gluten free. You could also use chicken sausage, pork sausage or turkey sausage depending on your preference.
• creamy feta – I’ve used a creamy feta for this recipe but you can swap for firm feta. If you need these to be dairy free, simply leave the feta out or swap for dairy free feta.
• baby spinach – adding spinach is a great way to sneak in some extra greens. Spinach is rich in iron, folate and vitamins A and C.
• chives – chives pairs perfectly with eggs and adds a lovely herbaceous flavour to these egg cups. If you don’t have fresh chives, you could use spring onions (green onions) or fresh parsley instead.
• cherry tomatoes – halved cherry tomatoes add a beautiful pop of colour and a burst of juicy sweetness to each egg cup. You could also use semi-dried tomatoes for a more intense flavour.

Variations

One of the best things about this recipe is how adaptable it is depending on your own taste or what ingredients you have on hand. Use the egg mixture as a base and use some of the ideas below to make different variations:

• extra veggies – add diced red bell pepper / capsicum and grated zucchini (squeeze the excess moisture out of the grated zucchini before adding).
• cheese & bacon – switch the sausage to sliced bacon and add a little grated cheddar cheese to muffin cups before pouring over with the egg mixture. 
• spicy – switch the beef sausages for spicy chorizo and top each egg cup with a sprinkle of chilli flakes before baking. 
• dairy-free – omit the feta or use vegan feta and use dairy-free milk of choice.

Equipment 

Nothing fancy hear! This recipe uses pretty basic kitchen equipment that you likely already have. 

• 2 x 12-hole muffin tin
• large bowl 
• whisk 
• measuring cups and spoons 
• paper muffin wraps – or you can use parchment paper cut up and moulded to the muffin holes. 
• sharp knife 
• chopping board 

Sarah’s tips for success

These egg cups are so simple to make and come together in just a few minutes of prep and then the oven does the rest! Here are a few tips I’ve picked up to make sure your egg cups turn out perfectly every time:

• grease the pans well – Personally, I prefer to use paper muffin cases to avoid any sticking but if you aren’t doing that then make sure you grease the pan really well with olive oil, avocado oil or butter. Alternatively, you can also use silicone muffin moulds.
• don’t overfill – if you’re following my method and using paper muffin cases, then you have the flexibility to fill each muffin cup a bit more. If you’re using muffin pans and no liners then only fill each muffin hole to about three-quarters full with egg mixture. 
• use a jug – once you’ve whisked up the egg mixture in a bowl, transfer it to a jug to make it easier for pouring into the muffin holes. 
• Check your sausages – if you need these to be gluten free, always check the ingredients on your sausages as some contain gluten or wheat-based fillers.
• Mix up the fillings – try different combinations like roasted capsicum, mushrooms, sun-dried tomatoes or fresh herbs like basil or parsley.
• Bake on fan forced – I found baking these in a fan forced oven worked slightly better. The sausage meat and fresh spinach can release a bit of liquid, which is baked out when cooked in a fan forced oven. They still work in a conventional oven but will increase the bake time by about 20 minutes.

Storage

Once cooled, transfer from the muffin pan to an airtight container and store in the fridge for up to 3 days.

These egg cups also freeze beautifully! Place them in a single layer on a baking tray lined with baking paper and freeze until solid. Then transfer to a freezer bag or airtight container and freeze for up to 3 months.

To reheat:

Microwave for 1-2 minutes from the fridge or 2-3 minutes from frozen until heated through. You can also reheat them in the oven at 160°C/320°F (conventional) for about 10 minutes.