Breakfast Sausage Egg Cups
These easy Breakfast Sausage Egg Cups are made using just 8 ingredients! They are the perfect high protein make-ahead breakfast for busy mornings, with 10 grams of protein per egg cup. With beef sausage and feta adding a deeply savoury flavour and cherry tomatoes adding pops of juicy tang, these breakfast sausage egg cups are not only healthy but delicious too!
Servings: 24 egg cups
Calories: 144kcal
Equipment
- Whisk
- Kitchen scissors
- 2 12-hole muffin tin
Ingredients
- 24 eggs
- 1 cup soy milk or cow's milk
- small bunch chives finely chopped
- ½ teaspoon sea salt finely ground
- 500 grams beef sausages
- 60 grams baby spinach roughly chopped
- 100 grams creamy feta
- 200 grams cherry tomatoes halved
Instructions
- Line 2 x 12-hole muffin pans with paper muffin cases and preheat the oven to 180°C/356°F (fan forced).
- Add the eggs, milk, salt, chives and cracked black pepper to a large bowl and whisk to combine.
- Using kitchen scissors, snip the ends of each sausage and push the sausage meat out of the casing. Break the sausage up into small pieces and divide among the muffin holes. Top with the baby spinach.
- Pour the egg mixture into a jug suitable for pouring and divide the egg mixture between the muffin holes. Top each egg cup with crumbled feta and halved cherry tomatoes.
- Place the baking trays into the oven and bake for 20 minutes or until starting to turn golden and cooked through. Remove from the oven and set aside to cool for 5 minutes before serving.
Notes
Nutrition facts are an estimate only.
Storage
Once cooled, transfer to an airtight container and store in the fridge for up to 3 days. Or freeze for up to 3 months.Nutrition
Calories: 144kcal | Carbohydrates: 1g | Protein: 10g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 182mg | Sodium: 299mg | Potassium: 161mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 585IU | Vitamin C: 3mg | Calcium: 64mg | Iron: 1mg