Keto Sausage Egg Cups – Diabetes Daily


This content originally appeared on Sugar-Free Mom. Republished with permission.

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!

Keto Sausage Egg Cups

These Keto Sausage Egg Muffin Cups are one of the easiest ways to prep ahead breakfast for a family. This quick and delicious breakfast or lunch option are low-carb and gluten-free!

Calories 197 kcal per serving


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


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

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

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

  4. Top with parsley before serving. Enjoy immediately.

Recipe Notes

Recipe originally appeared in Cast Iron Keto and was written by Lauren Lester. 

Nutrition Facts

Keto Sausage Egg Cups

Amount Per Serving (1 g)

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.

Keto Sausage Egg Cups Recipe

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