Meat Lover's Breakfast Cups

Meat Lover's Breakfast Cups
Source: Mr. Food Test Kitchen: Guilt-Free Weeknight Favorites. Photo Credit: Kelly Rusin.
This low-carb breakfast made with turkey sausage and turkey bacon makes for a meaty breakfast without all the saturated fat. Freeze the individual cups after they're prepared for a grab-and-go breakfast that can be reheated at home or in the office!
  • Servings
    6 Servings
  • Serving size
    1 "muffin"
Breakfast Quick & Easy Snacks Lower Carb Comfort Food Kid Friendly
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 "muffin"
  • Amount per serving Calories 110

  • Total Fat 5g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 60mg
  • Sodium 340mg
  • Total Carbohydrate 9g
    • Dietary Fiber 1g
    • Total Sugars 1g
  • Protein 8g
  • Potassium 150mg
  • Phosphorus 50mg

Choices/Exchanges: 1/2 Carbohydrate, 1 Lean protein, 1/2 Fat

Breakfast Quick & Easy Snacks Lower Carb Comfort Food Kid Friendly


  • egg substitute
    1 cup
  • light sour cream
    1 tbsp
  • precooked turkey breakfast sausage patties ( thawed and diced)
  • garlic (minced)
    1 clove
  • onion(s) (finely chopped)
    2 tbsp
  • frozen hash browns (thawed)
    1 1/4 cup
  • canola oil
    1 tsp
  • salt
    1/4 tsp
  • black pepper
    1/8 tsp
  • turkey bacon
    2 tbsp
  • Monterey jack cheese
    2 tbsp


  1. Preheat the oven to 400 F. Coat a six-cup muffin tin with nonstick cooking spray. Evenly divide the hash browns among the muffin cups and press firmly into the bottom and up the sides of each cup.

  2. In a large skillet, heat the oil over medium heat. Sauté the onion until tender. Add the garlic and sausage; cook for 1 minute more. Remove the skillet from the heat; stir in the sour cream.

  3. In a medium bowl, beat the egg substitute with the salt and black pepper, then pour it evenly into the potato-lined muffin cups. Top each cup with some of the sausage mixture, bacon, and cheese.

  4. Bake 15 to 18 minutes, or until the eggs are set. Serve immediately, or freeze for later.

  • Recommended

    @Donna The hash browns are added to help the cups bind together, while adding only a moderate amount of carbohydrate. That said, if you're looking to cut the carb count further, feel free to omit! The cups should be just as delicious, though maybe a tad messier. We encourage all of our Diabetes Food Hub users to experiment and modify recipes to fit their specific eating pattern or meal plan, so if you've tried these breakfast cups without the potatoes, we'd love to hear how it turned out!

  • Not recommended

    I’m sure it’s delicious but why are there hash browns in this? Aren’t potatoes something we’re supposed to avoid?