Meat Lover's Breakfast Cups

Meat Lover's Breakfast Cups
Source: Mr. Food Test Kitchen: Guilt-Free Weeknight Favorites. Photo Credit: Kelly Rusin.
Summary

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

Ingredients

Ingredients

  • 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)
    2
  • light sour cream
    1 tbsp
  • egg substitute
    1 cup
  • turkey bacon
    2 tbsp
  • Monterey jack cheese
    2 tbsp
Directions

Directions

  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.

Reviews
  • 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?…

  • 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?