Egg and Sausage Cups

Egg and Sausage Cups are a delightful and satisfying brunch dish that combines savory sausage with fluffy eggs, making it perfect for a low-carb, keto lifestyle. These individual servings are not only easy to prepare but also packed with flavor and nutrition.

Ingredients

• Breakfast sausage - 200 grams
• Large eggs - 4
• Shredded cheddar cheese - 50 grams
• Heavy cream - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Chopped green onions - 2 tablespoons
• Cooking spray or olive oil - for greasing

Steps

1. Preheat your oven to 190°C (375°F) and grease a muffin tin with cooking spray or olive oil.
2. In a skillet over medium heat, crumble and cook the breakfast sausage until browned and cooked through, about 5-7 minutes.
3. In a mixing bowl, whisk together the eggs, heavy cream, salt, black pepper, and chopped green onions until well combined.
4. Once the sausage is cooked, distribute it evenly into the muffin tin cups, filling each cup about halfway.
5. Pour the egg mixture over the sausage in each cup, filling them to the top.
6. Sprinkle shredded cheddar cheese over each cup.
7. Bake in the preheated oven for 18-20 minutes, or until the eggs are set and the tops are lightly golden.
8. Allow the cups to cool for a few minutes before gently removing them from the muffin tin.

Nutrition

• Calories: 300
• Protein: 20 g
• Carbs: 3 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 650 mg
• Cholesterol: 350 mg
• Total Fat: 24 g
• Saturated Fat: 10 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Low in carbohydrates, making it suitable for a ketogenic diet.

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