Keto Breakfast Cups


Grain free sausage breakfast muffin

When you decide to follow a ketogenic diet, getting enough calories, particularly from fat and protein, can be challenging. When Sean and I began tracking our diets on myfitnesspal, it became apparent that our breakfasts needed to pack a punch. I found this recipe, and began playing around with it.

Below are 3 different versions we have tried. You could use just about anything you want. These ‘cups’ are a wonderful way to get a hot, home-cooked breakfast every morning, and keep surprisingly well! You won’t miss your cereal.

Round 1.

8 large eggs
1/2 lb sage breakfast sausage
1 cup shredded zucchini
1/2 medium yellow onion, diced
1/2 cup shredded gouda cheese

Preheat oven to 350 degrees.

Grease a muffin tin and set aside.

Saute sausage and onion on medium heat until onions are translucent and sausage is browned. Add zucchini for a minute and turn off heat.

Beat eggs in a medium bowl (preferably with a pour spot) until frothy and add cheese, and a few cracks of black pepper. With a spoon or a pair of tongs, split the sausage mixture among all 12 cups.

Mixing the ingredients
Portioning the ingredients before adding filling.

Give the eggs another stir, and then split among the cups, pouring over the sausage mixture. Give each cup a quick stir with a spoon, and even out the level of each cup.Bake for 20-25 minutes, until puffy and beginning to brown.

Round 2.

8 eggs
1/2 lb sausage
1 cup frozen spinach, microwaved until thawed, squeezed thoroughly, and chopped.
3 sun-dried tomatoes, cut into small pieces.
2 oz herbed goat cheese, crumbled

Use above instructions, sautee spinach with sausage

Round 3.

10 eggs
4 strips of bacon
3 strips of thick cut pastrami
1/2 bell pepper
1/2 medium yellow onion
1/2 cup shredded cheddar or pepper jack cheese

Use above instructions, saute meats and veggies beforehand. We found out if you fry pastrami alongside bacon, you can hardly tell a difference between them! We had some thick cut pastrami that needed to be used up, so we were forced to get creative. This would work well with just 6-7 pieces of bacon, also.


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