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"
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



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

    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!

  • Recommended

    This was super easy to make. Hub and the kids really liked them. I wish I could post the pic because they turned out so good.

  • Recommended

    Not a review, but a question. Newly DX'd and new to it all. Does the meat matter? If I use other than turkey does it change everything? Thanks!

  • Recommended

    @ Donna, moderation is the key! it's not that you CAN'T have potatoes, you can, in moderation. Certainly you can't have potatoes at every meal. ;o) turn that thumb up, this is a very good convinent recipe. I added some chopped green chiles to this recipe for a little ZIP & it was delish.

  • Recommended

    Although I haven't made these yet, they are very similar to a skillet dish I make in my Griswold skillet. I will be trying these in my skillet as well as in muffin tins. This is a new food thinking for me. My husband was just recently diagnosed with Diabetes. So I am willing to try things. It will even benefit me diet wise. I am wondering about Avocado oil verses other oils. I have been using this when needing to brown or fry something. I know the goal is to get away from frying foods but my husband is an old farm boy growing up in the Appalachian Mountains in Kentucky. Frying is what he knows so I will be slowly weening him off it…if possible. Avacado verses other oils?…