Sausage Egg Cups (Whole30, Paleo, Keto)

I am not someone who preps breakfast, but these egg cups make life so much easier! They are so simple to make and can up your morning routine with little to no effort, can give you an extra serving of vegetables, and can cut your hangriness in half! These egg cups are also great for those big brunch gatherings and are great for everyone, including the Whole30, paleo, and keto dieters!

Let’s jump right in!

How to make Sausage Egg Cups

You really don’t need anything fancy for this recipe, but you will need:

  • a muffin tin
  • muffin liners (optional – I often do not use them but they can be helpful)

For the ingredients, you will need:

These Sausage Egg Cups can be made in 30 minutes, and are Whole30, Paleo, and Keto friendly!
  • eggs
  • sausage (your choice – make sure if you’re on the Whole30 it is compliant!)
  • onion
  • tomatoes
  • spinach
  • salt
  • chili powder
  • garlic powder
  • onion powder

First, preheat your oven to 350°F.

While the oven is heating up, chop your onion, tomatoes, and spinach. Heat a large skillet over medium heat. Once the pan is warm, add the olive oil. Add your sausage to the skillet, stirring frequently until it is cooked. Then, add in the chopped onions, tomatoes, and spinach. Sprinkle the salt, chili powder, garlic powder, and onion over the vegetable and sausage mixture.. Stir well until all the spices are combined.

For this recipe, I used pre-cooked sausage links because that’s what I had in my freezer. Feel free to use whatever type of sausage you have on hand as long as it is compliant with your diet.

Once your sausage and vegetable mixture is cooked, set it aside to briefly cool. Either line your muffin tins with liners or spray them with cooking spray. Spoon in your cooked sausage and vegetable mixture into the tins, being careful not to overfill them. Filling them about half way with the mixture is more than enough. You should fill about 18 tins.

Next, in a separate bowl, crack 12 eggs and mix them with a fork. I usually mix in a few tablespoons of water to make the mixture more light and fluffy.

Once the eggs are scrambled well, carefully add some to each of the muffin tins that have the vegetables and sausage. You want to be careful not to overfill them.

These Paleo, Whole30, and Keto Sausage egg cups are great way to meal prep for breakfast! They heat up nicely in the microwave, and are only 115 calories each!

Next, place your cups in the oven for about 15-20 minutes. Depending on if your sausage is precooked or not, you might want to leave your egg cups in for longer. Egg cups are done when a fork or knife are inserted into them and they come out clean, and there is no visible liquidy egg in the cup.

Enjoy these egg cups as is, or add your favorite hot sauce on top! These heat up nicely in the microwave when cooked for 30 seconds, and also are great in the Air Fryer.

Sausage Egg Cups (Whole30, Paleo, Keto)

Sausage Egg Cups are great breakfast prepped meal that is friendly for Whole30, Paleo, and Keto diets!
Prep Time 15 minutes
Cook Time 15 minutes
Course Breakfast, brunch
Cuisine American
Servings 18 cups
Calories 115 kcal


  • muffin tins
  • muffin tin liners (optional)


  • 12 eggs
  • 12 oz sausage (your choice, but if Whole30, be sure it is compliant!)
  • 1 onion, chopped
  • 3 medium tomatoes, chopped
  • 2 cups spinach, chopped
  • 1/2 tsp salt
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tbsp olive oil


  • Preheat your oven to 350° F.
  • Chop your onion, spinach, and tomatoes.
  • Heat a large skillet over medium heat and add olive oil.
  • Once oil is heated, add in the sausage.
  • Cook sausage for about 3-5 minutes, until cooked completely.
  • Add in the chopped vegetables. Stir frequently.
  • Add in the salt, onion powder, garlic powder, and chili powder. Stir to evenly distribute.
  • Once cooked, set aside to cool for a few minutes.
  • Line your muffin tins with muffin tin liners or spray them with cooking spray.
  • Spoon in some of the vegetable and sausage mixture. Be sure to not overfill them no more than halfway.
  • In a large bowl, scramble 12 eggs. Mix in 3-4 tablespoons of water to make them fluffier.
  • Carefully add the eggs to the muffin tins. Be sure to not overfill them, but they will be fine if they are filled close to the brim.
  • Bake the egg cups for 15-20 minutes or until no liquid is visible and a fork can be inserted and removed with no liquid mixture visible on the fork or in the cup.
Keyword egg cup, eggs, sausage

One thought on “Sausage Egg Cups (Whole30, Paleo, Keto)

Leave a Reply

%d bloggers like this: