This week, we’re focusing on easy summer breakfasts that are simple to prep ahead and actually helpful when mornings feel busy.
And today’s recipe is one of the easiest high-protein breakfasts to keep in the fridge or freezer: sausage egg cups.
These are the kind of breakfast I love having ready because they’re quick to reheat, easy to grab, and filling without being heavy. Not to mention keep me out of the Starbucks line - which saves me lots of money!
They’re made with eggs, chicken sausage, cheddar cheese, and simple seasonings, and they come together in about 25 minutes.
Make a batch for the week, or double it and freeze the extras so breakfast is ready when you need it.
Mornings don’t always leave a lot of time for making eggs from scratch.
That’s why I love recipes like this. You still get a hot, high-protein breakfast, but all the work is already done.
Just grab one or two egg cups, warm them up, and you’re good to go.
They’re also low-carb and easy to customize. You can switch up the sausage, add cooked vegetables, change the cheese, or turn them into mini breakfast sandwiches with English muffins or sandwich thins.
Easy Ways to Serve Them
These sausage egg cups are great on their own, especially if you want a low-carb breakfast.
You can also serve them with:
Greek yogurt and berries
Cottage cheese and fruit
A slice of whole grain toast
An English muffin
Roasted potatoes
A smoothie
A simple fruit salad
If you’re eating them after a workout or want something more filling, pair them with fruit, yogurt, or toast so breakfast feels more complete.
Amazon Tool That Helps: Muffin Pan + Silicone Liners
If you’re making egg cups, a good 12-cup muffin pan is the tool you’ll use every single time.
I also love silicone muffin liners for egg cups because they help the eggs pop out more easily and make cleanup so much better.
Paper liners tend to stick, so I’d skip those for this recipe.
You can use the same muffin pan and silicone liners for baked oatmeal cups, egg muffins, healthy muffins, and other meal prep recipes too.
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