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    Home » Keto Recipes » Keto Breakfast Recipes

    Published: Jan 26, 2018 · by: Jennifer Banz · This post may contain affiliate links

    Hearty Egg Muffin Cups - Whole 30 Breakfast

    JUMP TO RECIPE PIN FOR LATER

    Egg muffin cups filled with sausage and zucchini making them a hearty and filling low carb and Whole 30 breakfast!

    a single egg muffin cup on a white and yellow background

    Change up your Whole 30 breakfast!  These Egg Muffin Cups are the perfect start to your day because they are hearty, low carb, keto, and Whole 30.  Those all equal to an extra pep in your step!

    These would be a good accompaniment to my Low Carb Meal Prep Guide!

    One thing I've noticed, is that egg muffin cups are really not that filling.  You have to eat like 4 to have a decent sized Whole 30 breakfast.  They are small and portable, which is great for on the go, but I needed something more hearty!

    For my version of egg muffin cups, I added slices of chicken sausage!  They are so yummy!

    I used Aidells Chicken and Apple sausage because they are delicious, they are a Whole 30 Breakfast staple, and they are only 4 net carbs per sausage.

    I like to use chicken sausage because they are already cooked, so it made these so easy to make.  You can buy any sausage you like, just make sure to cook it first before you put it in the muffin cups.  Also, make sure you check your ingredients if you want to keep these Whole 30!

    So for these egg muffin cups, I started with a little shredded zucchini in the bottom.  I seasoned the zucchini with salt and pepper, then I put the chicken sausage to one side to leave room for the egg.

    sliced chicken sausage in a muffin cup“As an Amazon Associate I earn from qualifying purchases.”

    If you want to make these egg cups with beaten egg, you can definitely do that too!

    I just like breaking the egg right into the muffin tin to save the extra step of beating the egg.

    egg muffin cups ready for the oven

    After I added the egg to the muffin tins, I put a little more zucchini on top and I seasoned it with Primal Palate Meat and Potato Seasoning.

    Then I put them in the oven!  Easy peasy!  You are going to love this easy Whole 30 breakfast!

    egg muffin cups in a muffin tin

    HOW TO MAKE EGG MUFFIN CUPS VIDEO:

    egg muffin cups ready for the oven

    Hearty Egg Muffin Cups - Whole 30 Breakfast

    Egg muffin cups filled with sausage and zucchini making them a hearty and filling low carb and Whole 30 friendly breakfast!
    4.50 from 2 votes
    PRINT RECIPE SAVE TO FAVORITESSaved! PIN RECIPE
    Course: Breakfast
    Cuisine: American
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4
    Calories: 250
    Author: Jennifer Banz

    Ingredients

    • 4 Sausage links, Fully cooked and sliced (I used Aidells Chicken Apple Sausage)
    • 8 Large Eggs
    • 1 Zucchini, shredded
    • kosher salt and pepper
    • Primal Palate Meat and Potatoes Seasoning

    Instructions

    • Preheat oven to 375F
    • Spray a muffin tin with cooking spray.  Add 1 tablespoon of the shredded zucchini, followed by a little salt and pepper.
    • Add half of a sliced sausage to each muffin cup, then break an egg into each muffin cup.  Top with a little more shredded zucchini and the Meat and Potatoes Seasoning.  
    • Bake in the oven for 15-20 minutes, or until the egg is cooked all of the way through. If you like a runny yolk, you will do closer to 15 minutes.
    • Let cool in the muffin tin, then remove by running a butter knife around the edges of each egg cup.  Serve with guacamole or avocado!

    Jennifer's tips

    1. Instead of breaking the egg directly into the muffin cup, you can break it into a small bowl and beat with a fork before pouring it into a cup.  You can also break 8 eggs into a large bowl and beat them with a whisk.  Then fill each muffin tin.
    2. If you don't have The Primal Palate seasoning, you can use your own favorite combo, just watch the ingredients if you are trying to stay Whole 30 compliant.  
    Servings: 4

    Nutrition per serving

    Calories: 250

    Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.

    Keyword :gluten free, recipe for egg muffin cups

    ⭐ Did you make this Egg Muffin Cups - Whole 30 Breakfast Recipe?  Tag me on Instagram so I can see! @lowcarbwithjennifer

     

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      Recipe Reviews




    1. Steven says

      May 25, 2022 at 10:13 am

      5 stars
      I have made these for breakfast and dinner. I've added sauteed bell peppers and mushrooms to zucchini for more veggie flavor. Thank you for the recipe.

      Reply
    2. Sheri says

      March 24, 2022 at 12:52 pm

      4 stars
      I made these this morning, they were delicious. The 15 minutes in my oven was too much as the yolks came out hard, so I will try them again and next time possibly lower the temperature or only cook them for 10 minutes. But they were loaded with flavor.

      Reply
    3. Syy says

      March 13, 2020 at 1:14 am

      Can i use spinach instead of Zucchini? If not, what other options are available?

      Reply
      • jenniferbanz says

        March 13, 2020 at 8:48 am

        I think spinach would work perfectly. You probably want to wilt it down or use frozen spinach that has been thawed and the liquid squeezed out.

        Reply
    4. Sandy says

      September 19, 2018 at 4:06 pm

      These look delicious! Can't wait to try them as I love a runny egg yolk! I'm wondering how you would reheat these?

      Reply
      • jenniferbanz says

        September 19, 2018 at 5:36 pm

        I just do the microwave. The yolk is still a little runny after re-heating

        Reply

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    Hey there, I'm Jennifer! I’m the creator behind Low Carb with Jennifer and author of the cookbook Live Life Keto.  

    I've been cooking low carb/keto for the past 10 years and it has helped me shed over 70 pounds! 

    My keto recipes reflect my philosophy on cooking...everything needs to be easy, fast, exceptionally delicious, and use common ingredients.

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