Grab and Go Pork Sausage Egg Muffin Cups

Definitely not the prettiest breakfast around, but these grab-n-go pork sausage egg muffins make a great addition to your make-ahead breakfast rotations for the week. Load up a large muffin pan with some homemade pork sausage mix, before adding in some spinach, egg, and cheese to make the perfect little all-in-one breakfast bite. These can be eaten straight from the oven as is, or meal prepped and brought along for a workday breakfast during the week.

We love simple grab-n-go breakfasts like these muffin cups for busy weeks. Next, why don't you try this Overnight Raspberry Chia Pudding Recipe or Oatmeal Sweet Potato Banana and Date Muffins? Both can be made ahead of time and grabbed on your way out the door in the morning.

Pork Sausage & Egg Muffin Cups

Pork sausage and egg muffin cups make a great meal prep option for a grab-and-go breakfast.

They are:

• low carb;
• low calorie;
• high in protein;
• easily reheated;
• versatile in terms of ingredients needed;
• great for kids and adults alike.

Make up a batch and keep stored in the fridge for the week ahead.

Ingredients

You can be pretty versatile in terms of what ingredients you use for these sausage muffin cups.

Use what works for you and your lifestyle.

We use:

• Ground pork;
• Small eggs. It is important to use small eggs in this recipe, however, if you do not have small eggs I have a hack for you listed below;
• Spices. Here we use dried parsley, cumin, and paprika. But feel free to use your own combination i.e. taco seasoning or some cajun spices;
• Garlic;
• Chopped chives. Or feel free to replace with more parsley if that is what you have;
• Shredded Cheese. I like to use cheddar, but any other cheese that melts easily will work.

Use the ingredients listed as a guide, but feel free to substitute other ground meat, spices and cheese to suit your lifestyle, and whatever ingredients you have on hand.

Minced Pork/ Ground Pork Substitutions

If you prefer not to use ground pork you can sub in with:

• ground chicken
• ground turkey
• ground beef

Just be mindful of the fat content of whatever you choose, as this will determine whether you have to grease the muffin tray or not.

Eggs

If you only have large eggs, we can still make this work.

Here is a handy hack I use:

• separate the yolk from the egg white;
• add the yolk to the partially cooked pork sausage cup (see recipe card for instructions on partial cooking of the sausage);
• add the egg white to a measuring jug that makes for easy pouring;
• pour enough egg white into the cup to fill it just under the edge of the sausage;
• continue the rest of the recipe as written in the recipe card.

You might want to use this method for small eggs as well to ensure less mess.

Alternatively, if separating the eggs seems like too much of a hassle, you can always whisk the eggs in a measuring jug, and pour in just enough to fill up the partially cooked pork cup.

It will look different, but it will taste the same!

Assembly Instructions

To make your pork sausage muffin cups you will need to:

• Mix together the ground pork with the spices to make a homemade breakfast sausage;
• Separate the pork mixture into 12 equal portions;
• Spread the individual portions into the muffin tray cups, pressing up the sides so that the mixture covers the entire cup;
• Bake the pork cup in the preheated oven for about 10 minutes, until partially cooked through;
• Remove from the oven and add in the egg yolk, followed by enough egg white to fill just below the top of the pork cup;
• Add the shredded cheese to the top;
• Bake for another 10 minutes, then turn off the oven but leave the pork sausage cups in the oven for another 5 minutes, until the egg is cooked through and the yolk is just set (up the time to 15 minutes and 5 minutes resting if you do not like a runny yolk);
• Sprinkle with chopped chives or parsley, and serve.

If you want the perfectly cooked eggs, with a slightly runny yolk, and cooked through egg whites, then it is best to separate the yolk from the white and add it to the pork cup separately.

Expert Tips

These are pretty easy to make, however, I have a few expert tips to make sure you get the best out of your sausage and egg muffin cups:

• Use a large muffin tray.
  A small muffin tray will lead to the egg overflowing, or not having enough room for all of the ingredients, which can get messy.
• If you are using a fatty meat, then you will not need to grease the pan.
  If you use ground pork you will not need to grease the pan, as it is fatty enough. If you are using ground turkey or chicken you may need to grease the pan, as this tends to be less fatty.
• The pork cups will shrink when they cook, so make them a bit bigger than the muffin cup.
  Don't be afraid to have some sausage mixture hanging over the edges of the muffin tray, this way you will have more room for the eggs.
• Use small eggs.
  Large eggs will overflow and make a mess.

Topping the whole thing with cheese protects the egg yolk from becoming overcooked and rubbery, and also stops the runny egg yolk from overflowing if it gets knocked while being transported in a lunchbox.

Frequently Asked Questions

Need More Easy Breakfast Recipes?

Easy breakfast recipes can make the morning run much more smoothly.

Try one of these next:

• Healthy Gluten-Free Zucchini Slice Recipe;
• Plum, Granola, and Yogurt Parfait Cups;
• Easy Almond Milk Rice Pudding;
• Baked Chia Pumpkin Pie Donut;
• Peach Overnight Oats from Natalie's Health.

If you have some leftover ground pork then check out these ground pork recipes.

Happy Eating.

xx

Recipe

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.