Meat Lover's Breakfast Cups

Meat Lover's Breakfast Cups
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
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"
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



  • 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
  • egg substitute
    1 cup
  • 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

    Delish! One of my favorite recipes on this website. Highly recommend!

  • Not recommended

    Too many processed ingredients such as pre-cooked sausage and hash browns. But yet use egg substitute instead of real eggs. If I wasn't diabetic, I'd eat the entire tin of muffins.

  • Recommended

    Hey I actually liked this recipe it was delicious. My kids even liked it. I didn't use turkey sausage I used regular sausage.

  • Recommended

    So far this is my favorite recipe on here to make. They are easy to make and delicious. I didn't have sour cream so I used plain greek yogurt in its place. I don't know if it was that change or what, but they were so good.

  • Recommended

    I make these all the time in different varieties. My favorite way to make it is to cook the turkey sausage and add cream cheese to it. I press this into the muffin tins to make the outside of the cups. Then I beat the eggs with a bit of half and half and add that in the sausage cups. Finally I top it with a little bit of shredded cheese. Another way I make them is to line the muffin tins with turkey bacon (cut in halves or thirds to make it easier to manipulate) then add the egg mixture and top with shredded cheese.

  • Recommended

    This recipe is very similar to one of my go-to recipes, except mine omits the hashed browns, and bakes at 375 for 20 minutes. They're not messy at all, but have a lovely golden brown outer surface all around. The meats and cheeses are easily switched up for variety. Great recipe!