Tired of the same old boring breakfast routine? Let’s inject some serious flavor into your mornings! Imagine a crispy, savory cup made entirely of bacon and sausage, filled with tender sautéed veggies, and crowned with a perfectly fried egg. These incredible breakfast bites are a protein-packed powerhouse, perfect for meal prep, a weekend brunch, or anyone following a low-carb or keto lifestyle. They’re convenient, delicious, and guaranteed to make you a morning person!
Ingredients
• Yields: 6 CupsPrep time: 10 minutesCook time: 25 minutes
• 6 slices thick-cut bacon / 170g
• 6 oz / 170g bulk breakfast sausage
• 1 tbsp / 15ml olive oil
• 1 large leek, white and light green parts only, thinly sliced
• 1 celery stalk, finely diced
• ¼ cup / 35g yellow onion, finely chopped
• Salt and freshly ground black pepper, to taste
• 1 tbsp / 15g butter
• 6 large eggs
Instructions
1. Directions
2. Preheat your oven to 375°F (190°C). In a food processor, pulse the bacon slices until finely chopped but not a paste. In a medium bowl, gently combine the chopped bacon and bulk sausage with your hands.
3. Divide the meat mixture evenly among 6 cups of a standard muffin tin. Press the mixture firmly against the bottom and up the sides of each cup to form a sturdy basket shape.
4. Bake for 15 minutes. While the meat cups are baking, heat the olive oil in a skillet over medium heat. Add the sliced leek, diced celery, and chopped onion. Sauté for 5-7 minutes until the vegetables are soft and fragrant. Season with salt and pepper, then set aside.
5. Carefully remove the muffin tin from the oven. Gently pour or spoon out any excess grease that has collected in the cups. Return the tin to the oven and bake for another 10 minutes to allow the cups to become golden and crisp.
6. While the cups finish baking, melt the butter in a non-stick skillet over medium-low heat. Fry the 6 eggs to your desired doneness (sunny-side up or over-easy works beautifully).
7. To assemble, carefully remove the finished meat cups from the tin. Spoon the sautéed vegetable mixture into each cup, then gently place a warm fried egg on top. Serve immediately.
Nutritional Information
• Nutritional Info
• Information is an estimate per serving (1 cup).
• Calories: 239
• Fat: 20g
• Net Carbs: 2g
• Protein: 15g
Pro Tips
• For an extra layer of flavor, sprinkle a tablespoon of shredded cheddar or Gruyère cheese into the meat cups before their final 10-minute bake.
• To make these even more convenient, cook the meat cups and the vegetable mixture ahead of time. Store them in an airtight container in the fridge for up to 3 days. When ready to eat, simply reheat and top with a freshly fried egg.
• Instead of a fried egg, you can crack a fresh egg directly into each par-baked meat cup after draining the grease. Bake for an additional 12-15 minutes, or until the egg whites are set but the yolk is still runny.
• Don’t overmix the sausage and bacon. Combine them just enough to be uniform. Overworking the meat can result in a tough, dense texture.
FAQ
Q: Are these bacon and sausage breakfast cups keto
A: Yes, this recipe is perfect for a keto or low-carb lifestyle. Each cup contains only 2g of net carbs while being packed with 15g of protein and 20g of fat, making it an ideal keto-friendly breakfast.
Q: Can I make these breakfast cups ahead of time
A: Absolutely. These breakfast bites are excellent for meal prep. You can cook the meat cups and the vegetable mixture ahead of time and store them in an airtight container in the fridge for up to 3 days. When ready to eat, simply reheat and top with a freshly fried egg.
Q: Can I bake the egg directly in the meat cup
A: Yes, you can. For a different preparation, crack a fresh egg into each par-baked meat cup after you drain the grease. Return them to the oven and bake for an additional 12-15 minutes, or until the egg whites are set but the yolk is still runny.
Q: How do I prevent the meat cups from being tough
A: The key is to handle the meat mixture gently. When combining the chopped bacon and sausage, mix them just enough to be uniform. Overworking the meat can result in a tough, dense texture after baking.
