Keto Sausage Egg Cups (Low Carb, Gluten Free)

These Keto Sausage Egg Muffin Cups are one of the easiest ways to prep ahead breakfast for a family. They are low carb, and gluten free!

Is it a muffin or is it an egg? It’s basically an egg with other ingredients, formed in a standard muffin cup pan. Super easy for portion control and very versatile as well!

Egg muffin cups aren’t the newest keto recipe I bet you’ve seen, but they are pretty perfect being a great quality protein source as well as very, very, low in carbs. I’m sure you’ve seen many egg muffin recipes around. Some are mixed like scrambled eggs and veggies are tossed in. But this recipe adds even more protein using sugar free breakfast sausage, some tasty fill-ins and topped with an egg. It’s quick and easy and an awesome family recipe everyone will love!

I realize that not all people on a keto diet actually eat breakfast, some do, but many fast as I do. Even if you fast most mornings, these can be for when you break that fast, no matter what time of the day it is. I’m a person who fasts myself, but I still enjoy eggs and I don’t care what the “meal” of the day is called, I’m going to enjoy my eggs!

So egg muffins are not just for breakfast, but these egg muffins can be enjoyed for lunch, dinner or brunch! Full of protein and zero net carbs! If you count total carbs then just 1 total carb per serving! Amazingly easy to make and also easy enough to double the recipe and have some in the fridge for the rest of the family to reheat during the busy week. 

I can’t think of a better protein source to start the day then eggs! We have our own chickens and ducks in our backyard and they are laying so many eggs we often have to give them away to family and friends. No one complains of course but I am always in need of recipes to enjoy all these eggs. Below are more egg recipe you might like. Most of you don’t have backyard chickens like us and while buying organic pasture raised eggs is more expensive, it is worth it in my opinion.

If you love recipes like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb and/or keto meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key!  LEARN MORE TODAY!

Here are some other egg recipes you might like:

Keto Sausage Egg Cups (Low Carb, Gluten Free)

Prep Time 10 minutes
Cook Time 18 minutes

Servings 6 egg cups
Calories 197 kcal
Author Lauren Lester


  • 1/2 lb breakfast sausage sugar free
  • 1/2 cup fresh chopped spinach
  • 1 tbsp chopped sun dried tomatoes
  • 6 small eggs
  • 1/4 cup grated parmesan cheese
  • 1 tbsp fresh minced parsley


  1. Preheat oven to 350° F.

  2. Press the sausage into 6 muffin cups pressing it up the sides to create a vessel.

  3. Add the chopped spinach and sun dried tomatoes to each cup.

  4. Crack in an egg, top with parmesan and transfer to the oven for 18 – 20 minutes or until the whites are set.

  5. Top with parsley before serving. Enjoy immediately.

Nutrition Facts

Keto Sausage Egg Cups (Low Carb, Gluten Free)

Amount Per Serving (1 egg cup)

Calories 197 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 5g31%

Cholesterol 189mg63%

Sodium 369mg16%

Potassium 195mg6%

Carbohydrates 1g0%

Fiber 1g4%

Sugar 1g1%

Protein 13g26%

Vitamin A 582IU12%

Vitamin C 2mg2%

Calcium 76mg8%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Blessings, Brenda

“Lauren is the founder of the creative content agency Healthful Creative which helps food centered brands share their story through recipe development and food photography. She’s also the founder of the gluten-free website Wicked Spatula and the co-founder of the keto website, Cast Iron Keto.”

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