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.

  • Not recommended

    A lot of the recipes, including this one have way too much sodium. Bad for anyone's blood pressure.

  • Recommended

    Very tasty. Even my husband enjoyed it, he is hard to please. I still with that you would give us alternative ingredients such as using egg whites instead of eggs or adding red peppers (pimento). What would the nutritional value be with the substitution and addition? I wasn't able to find turkey bacon (pre cooked) so I used chicken bacon instead and it tasted good, never knew it was chicken bacon. I will make again for sure.

  • Recommended

    My family loved these, I made enough to give my picky dad some for breakfast, he doesn't like turkey bacon and sausage because he loves his pork but I want him to eat healthier, he actually really enjoyed them and asked if I can make him more next time I visit him.

  • Recommended

    Have not tried yet but wanted to ask if paper or foil cups could be used for this recipe?

  • Recommended

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

  • Recommended

    Love this recipe! As with all recipies I usually ad-lib a bit, this one was no different. Instead of turkey sausage I just browned ground turkey, I added red pepper flakes, garlic and onion powder and black pepper, I used a splash of hot sauce and plain yogurt instead of sour cream. I added chopped onions and green pepper (more veg) next time I might add spinach and feta cheese instead...One other change I made is I made it frittata style in a pie plate. This is so delicious, my husband didn't even scoff over ground turkey! ????