These Chicken Sausage Egg Cups are super simple to make. They are perfect for brunch with friends or to have pre-made as breakfast for the week. You can use any type of uncooked sausage with this recipe, you do not need to use chicken sausage.
Ingredients to make Chicken Sausage Egg Cups:
- 15 oz Ground Italian Chicken Sausage uncooked, ground not links
- ½ cup Reduced Sodium Black Beans (about 65 grams)
- 6 Large Whole Eggs
- 1 Shallot diced, (about 15 grams)
- 3 Cherry Tomatoes diced, (about 30 grams)
- 1 Serrano Pepper diced, (about 10 grams)
Instructions:
- Pre-heat oven to 375°
- In a muffin tray, press about 1/4 cup of the uncooked chicken sausage into each muffin cup, covering the bottom and sides of each cup, with a well in the middle. Essentially creating a sausage bowl.
- Now place about 2 tablespoons of black beans into each cup.
- Then crack one egg into each cup.
- Bake at 375° for about 20 minutes, until the egg is cooked to your liking.
- Remove from the oven and top with diced shallot, tomatoes, and serrano pepper.
Chicken Sausage Egg Cups
Ingredients
- 15 oz Ground Italian Chicken Sausage uncooked, ground not links
- ½ cup Reduced Sodium Black Beans (about 65 grams)
- 6 Large Whole Eggs
- 1 Shallot diced, (about 15 grams)
- 3 Cherry Tomatoes diced, (about 30 grams)
- 1 Serrano Pepper diced, (about 10 grams)
Instructions
- Pre-heat oven to 375°
- In a muffin tray, press about 1/4 cup of the uncooked chicken sausage into each muffin cup, covering the bottom and sides of each cup, with a well in the middle. Essentially creating a sausage bowl.
- Now place about 2 tablespoons of black beans into each cup.
- Then crack one egg into each cup.
- Bake at 375° for about 20 minutes, until the egg is cooked to your liking.
- Remove from the oven and top with diced shallot, tomatoes, and serrano pepper.
Nutrition
Macro Adjustments:
Below outlines the Items in each macro group that are easily adjustable to meet your specific macros.
However, with as small as these are you could easily adjust your macros by eating more than one of these egg cups. I typically eat 2.
Fat:
The sausage and egg yolk is what provides the fat in this recipe. You could decrease the fat by choosing to use egg white liquid instead of an entire egg. Or you could increase the fat by using a higher fat-content sausage.
Carbohydrates:
This is a very low-carb recipe. There is not really a way to adjust the carbs without coming up with an entirely different recipe. Therefore, if you are looking to increase your carbs I suggest enjoying these egg cups with your favorite breakfast bread or muffin.
Protein:
The sausage is what provides the protein in this recipe. With this recipe, I have packed as much sausage into a normal-sized cupcake tin as possible. If you wanted to increase the protein you would need a larger cupcake tin. On the other hand, if you wanted to reduce the protein, you could reduce the amount of chicken sausage by as much as half and still be able to create 6 cups. The sausage cups you create will just be slightly thinner.
Meal Prep:
Yes. This is a great breakfast for meal prepping and will last in the fridge for 5-7 days.
Freezer Friendly:
Yes. You can freeze this recipe for up to 6 months in an airtight container. For reheating, I recommend defrosting overnight and reheating in the oven for about 10 minutes at 375 degrees.
