Description
Ingredients
Scale
Egg Mixture
- 5 eggs
- 1/4 cup unsweetened almond milk
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
Fillings
- 1/2 – 3/4 cup ground pork sausage
- 1/2 – 3/4 cup fresh spinach, ripped into small pieces
- 1/4 of a large red bell pepper, diced
Instructions
- Prep: Preheat your oven to 350 degrees Fahrenheit. Lightly spray a muffin tin with non-stick cooking spray and set it aside, preparing it for the egg cups.
- Whisk: In a large bowl, whisk together the eggs, unsweetened almond milk, kosher salt, and ground black pepper until fully combined and slightly frothy.
- Sausage: Heat a cast iron skillet over medium-high heat. Add the ground pork sausage, breaking it apart with a spatula, and cook until the sausage is evenly browned and cooked through.
- Assemble: Spoon about one tablespoon of cooked sausage into each muffin well, followed by a tablespoon of fresh spinach pieces and a tablespoon of diced red bell pepper. Then, carefully pour the egg mixture over these fillings, filling the muffin wells nearly to the top, leaving a little space as the eggs will rise during baking.
- Bake: Place the muffin tin into the preheated oven and bake for about 17 minutes. Check doneness by poking the center; if the top is not yet fully set, return to the oven in 2-3 minute increments until completely cooked through.
- Serve: Enjoy the egg cups warm right away, or let them cool and store in an airtight container in the refrigerator for up to 4 days for convenient meal prep.
Notes
- Pork Sausage: You can use homemade breakfast sausage or your favorite store-bought variety. To keep it Whole30 or Paleo-friendly, check the ingredient list carefully.
- Muffin Pan: Silicone muffin tin liners are optional and can be used without changing the baking time.
- Storage: Store cooked egg cups in an airtight container in the refrigerator for up to 4 days. They can be reheated quickly in the microwave for an easy meal.
Nutrition
- Serving Size: 1 egg cup (1/6th of recipe)
- Calories: 160
- Sugar: 1g
- Sodium: 380mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 11g
- Cholesterol: 185mg
