Breakfast On The Go: Sausage Egg Cups

I can’t believe it’s already Thursday. This week is seriously flying by. I think because I’m getting anxious about the book tour coming up. Just about everything I need to get done before I leave. I think I’m gone for 8 days, not completely sure, but pretty sure. Flights are still being booked and different interviews and appearances are coming together. It’s weird saying appearances, but by that I mean book signings, doing some cooking classes, as well as doing some cooking shows for online and tv. I don’t really know what’s going on, but I’m going with the punches and packing as many outfits as possible.

Speaking of outfits, I got to wear a fun outfit this past weekend at yet another wedding. This time it was in Colorado, just up in the mountains near Winter Park. It was absolutely gorgeous and the ceremony was beautiful, but I was pretty bummed about something. They didn’t serve cake. Nope. Pie. They served pie. They did cut their own pie to the song ‘She’s my Cherry Pie’ which was cute, but I was really REALLY hoping for some wedding cake. Or cupcakes. Or cake pops. Any of those would have done. But nope, it was pie. I felt robbed. So I ate a couple of my Soft & Chewy Double Chocolate Cookies that I made for my pregnant girlfriend and all was forgiven.


What was fun about the wedding was we were at a retreat that have individual cabins. So we stayed with two of our friends that just got a brand new 7 week old lab so Jackson and her could play. She was SO tiny, like 8 pounds tiny, and she pushed 20 pound Jackson around like he was her size. It was awesome. It was just constant growling and Jackson randomly humping at times. That teenager.

The night of the wedding, my girlfriend and I went to bed early after the puppies tired out, and I was woken up at 2 in the morning with Jackson barking to go outside. So I headed out, slammed the door behind me so the other dogs wouldn’t get out and then remembered that the door locked automatically. I didn’t have a key. Or even pants. I was in my pajamas, in the woods with a small dog on my lap to keep me warm. The problem was, my girlfriend had left to pick up the guys who had been out at other cabins that night. I wasn’t that worried and then I started looking around and listening to the random sounds that began to ring through the pitch black, and I started to freak out. I knew I would be totally fine, but I started to create these scenarios in my head of a mountain lion hearing Jackson and coming to eat him. And then I started shivering. Thankfully I had my phone to keep me busy while I texted incessantly and facebooked erratically to keep my mind off the sounds. And having to pee. So fun.

PS- A mountain lion never ate Jackson.

PPS- I suck with the outdoors.


Breakfast On The Go: Sausage Egg Cups

  • Yield: 4 1x


  • 23 chicken sausage, cooked and chopped
  • 1 red bell pepper, chopped
  • 1/4 yellow onion, chopped
  • 8 eggs, whisked
  • 2 garlic cloves, minced
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon red pepper flakes
  • salt and pepper, to taste
  • avocado, to garnish


  1. Preheat oven to 325 degrees.
  2. Cook sausage until cooked through.
  3. In a large bowl, add sausage, red bell pepper, yellow onion, eggs, garlic cloves, garlic powder, red pepper flakes, and salt and pepper. Whisk until well combined.
  4. Use a ladle to pour mixture into 8-10 muffin tins. (I used a silicone muffin tray and did not have to grease it. If you are using a regular metal pan, thoroughly grease all of it or use muffin liners.
  5. Place in oven and bake for 35-40 minutes or until cooked through.
  6. Garnish with avocado.

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PaleOMG Breakfast On The Go: Sausage Egg Cups

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


73 thoughts on “Breakfast On The Go: Sausage Egg Cups”

      1. Thanks lady! I think anything IT/tech related is a real pain in the ass…at least for me! LOL In the meantime, I’ll just pin everything!

  1. Hi! I pre-ordered my copy of “The Paleo Kitchen” back in March through Amazon and I haven’t received it yet…I see others are getting their’s & I can’t wait! Do I need to contact Amazon? They don’t even have a ship date yet?

    1. i don’t think so. i think prime members may be getting theres. but i think you can check the status of your book on amazon, try that first

  2. That wedding sounds exactly like a wedding I’m going to except we will be in Oregon.
    I’m super excited we will be staying in these river cottages and eating Pie instead of wedding cake.
    Looking forward to meeting you next week in Seattle! 🙂

  3. This is the best version of egg cups I have used, thanks. I definitely suggest using unbleached parchment paper baking cups if you have a metal pan. I have tried every greasing method imaginable and nothing saved me from scrubbing the pan forever. I actually had to throw one away, which I hate doing! Or, break down and buy a good silicone muffin tray…

    I have a question for anyone willing to answer. I have been eating primarily Paleo for close to a year. Sometimes I still crave grain-based junk when I am stressed or emotional and give in to the craving for a day or two. Then, of course, I feel gross, guilty, and weak. For those of you that have reached the point beyond this, how did you do it? I know I can get past this but it just hasn’t happened yet. I am having less episodes, however.

    Thanks to Juli and all of the interesting and helpful people who post on this blog!

    1. Hi, Anne! I just went to a Whole30 seminar, and Melissa Hartwig spent a good amount of time discussing this particular issue. Basically, stress causes us to have these cravings – it’s in our nature to seek out quick and easy sources of energy in times of distress. The problem with our modern food is that the quick and easy (and yummy) stuff is really bad for you. And resisting it will only get you so far, as will power is finite and you will eventually break down and give in.

      The only way to really get rid of the cravings is to address the issues that are causing stress, and do your best to reduce the amount of stress in your life. Not an easy fix, I’m afraid! I hope this helps a little…check out the Whole30 website and Marks Daily Apple – they are both wonderful sources of info!

    2. I’ll tell you what works for me, Anne. I eat pretty strict paleo, but I give myself permission to indulge periodically. However, I never settle for anything crappy. I make it worth it! That means, if I’m craving a donut, I don’t stop at the convenience store. I make sure I go to the gourmet donut bakery and have just one. If I want some bread, I don’t reach for the white sandwich garbage, I get an awesome artisan roll. And I never drink cheap beer or wine. For me, I feel less guilty when I know that I’ve treated myself to something really worthwhile rather than just emotionally eating junk. I just don’t dwell on it as much.

      I also make sure to remind myself everyday that the food choices I make are better than the choices of most. It keeps me motivated!

  4. Glad you had Jackson to protect you. We pick up our new puppy, my first dog ever, next week. I am so excited!!!! Your love for Jackson is so apparent and it makes me to excited to bring Kanga home!

    I love egg cups, but I make mine in mini-loaf pans. Also prosciutto as the “liner” is best!

  5. Anne, why would you feel guilty and weak? Nobody is “perfectly paleo” all the time. Eat what makes you feel good. Don’t eat the stuff that doesn’t. Also, look at your relationship with food, both as reward and punishment. It could be helpful to figure out your feelings, and then the eating will follow, rather than the other way around. And for heaven’s sake, don’t beat yourself up because you had a slice of pizza.

      1. Hi Juli,

        How long do they keep in the fridge do you think? Sunday is Paleo cooking day. Will they last until Friday?

  6. Hi Juli!

    I just wanted to say how much i love your recipes and your blogs. Im home for school for the summer and have been put in charge of food while im here. My dad is a very picky eater and usually eats Kraft peanut butter and toast for breakfast. I made him egg cups, and now he has a new favorite breakfast.
    Thanks for all the awesome ideas! my family and i love them.

  7. Hey there, Juli. Been a long while since I checked in but wanted you to know that your Pizza Spaghetti Pie is on the menu for my fiancee’s birthday dinner tonight. We have made a couple of very small tweaks (and actually refer to it as Spaghetti Pizza Pie or SPP for short), but it is a staple on our menus. Love it. Thanks for all you do.

  8. Hi. I have a whole bunch of unrelated comments. First, the wedding pie- my mom is getting married in July and is having cupcakes. Your comment of cake pops sounds really good. I may need to make some for her. Next, congrats with your book and the excitement with the tour. I have tried so many recipes and have not found one yet I don’t love. Enjoy the success. Lastly, I was just on the chocolate mousse recipe page and I love the post about buying jeans. I struggle so much also with this purchase, I almost would rather go for a root canal. If I could just once find something that fits. Which leads me to your difficulty with your body shape. I don’t think there is any girl who doesn’t struggle with this. I tell myself to be happy with me but it never seems to completely work. Don’t know what the answer is but girl, your not alone.

  9. Hey Juli! Where is that red dress from?! I have a wedding to go to soon as well and I really love that one! You looked gorg!

    1. pink’s boutique in bonnie brae of denver (it’s actually orange though, just in case that’s not what you were looking for)

  10. Shockingly, I can’t find my muffin tins. Can I make this is a baking pan and just adjust the time to cook? What is your suggestion?

  11. I once went to a wedding with no alcohol and no cake. They had ice cream. The ice cream was good, key lime pie flavored, but not what I was expecting in liu of cake. So there I was, eating a cup of it when they announced, “And instead of cake, the bride and groom have ice cream! Lets join them in the ceremonial ‘cutting’!” I felt like such an a-hole.

  12. Can you freeze? Pull out to thaw night before and reheat? I think it would work, just wondering your thoughts thanks for sharing

  13. Made these for brunch last weekend. So easy and really tasty. Before I poured the egg in the muffin tins, I lined each tin with a slice of bacon. You definitely don’t need any grease if you go this route!!

  14. Where are you finding your chicken sausage without added sugar and other non-healthy items added? Do you have a certain brand? Thanks in advance!!

  15. Juli- Just wanted to say thanks for posting this super easy recipe! After creeping for a quite awhile, I am happy to say that I finally was able to use this recipe for my own twist of these cups.

  16. Hi! Has anyone refrigerated these? When I’ve made egg cups in the past, I usually put them in a plastic bag in the fridge and they don’t keep well. Any suggestions? Thanks!!!

    1. I made these last night for breakfast this morning, kiddies didn’t like them (fussy buggers!) so I will have breakfast for a few days. I’ll definitely freeze some, I have frozen similar before. I like them hot so freshening up in the microwave or oven would work

    2. I stored mine in Tupperware and they stayed fresh all week. The only suggestion I would make is to remove the muffin liners (if you used any) before refrigerating because mine got moist and started getting harder and harder to peel off.

  17. These were delicious and a serious time saver! I had breakfast ready to go for an entire week, which meant I got to sleep in later 🙂

  18. You look amazing at the wedding. Gorgeous outfit! I have made a number of your recipes for our family consisting of myself (GAPS Diet for 2 years), my husband (no special diet, but enthusiastically eats whatever I make), and my recently turned 9 year old daughter (GAPS Diet for 2 years). Your recipes are always a hit, even with my daughter. She doesn’t like “regular” frittatas. But go figure, she will eat the muffin sized mini ones. Looking forward to trying this spin on them.

  19. Can you freeze and reheat in the morning?
    If you have done this, how do you reheat it?
    I am always in a hurry in the morning, and to be honest, hard boiled eggs are getting boring.

    Cant wait to try these this weekend though!

  20. Love these! I’ve seen a lot of different variations on these egg cups but I like the sausage idea instead of messy bacon. I also like the coloring with the red peppers and avocado. Makes for such a pretty photo! My hubby loves me for finding these so thank you for all your great ideas!

  21. When I make these, the blow up real big like a soufflé, and then shrink down so small after cooling. What is the trick to get them uniform like in the picture?!

    1. honestly, i have no clue! sometimes they say nice and fluffy, and other times they shrivel right away. sometimes using a bit of milk (coconut milk or heavy cream) helps keep their shape

  22. I’m new to Paleo and trying to lose weight. I’m having a hard time with breakfast ideas and can’t imagine eating dinner for breakfast. So I’ve been eating a lot of egg dishes, but I’m concerned with the amount of eggs. I’m trying to avoid all the muffins, pancakes & waffle recipes because I’m afraid it will interfere with the weight loss. I am going to try some smoothies, but I’m concerned they won’t keep me satisfied until lunch. I found an Egg White powder and was wondering if that was okay for Paleo. It is sweetened with Stevia.

  23. I’ve been on Paleo for 16 months- can’t digest grains at all- I swell up like I’m 6 months pregnant. I make almond flour pancakes several times a week. 1 1/4 cups almond flour, 1/4 cup coconut flour, 2 TB flax seed, 4 eggs, 1 cup coconut milk, 2 TB honey or more if you like, 1/2 tsp sea salt, 1/2 tsp baking soda then add 1/2 tsp apple cider vinegar on top of b.s. I put it all in a food processor or blender and make it velvety smooth. You can add more sweetener like stevia if you like it extra sweet.

  24. omg im so excited to try this. i was just telling my friend how time consuming it is to get up every day and cook breakfast before work. my only question is if i make these lets say on a sunday will they be good in my fridge all week for a quick breakfast to go and seondly would they taste just as good reheated in the microwave????

  25. Making these! I used some natural ground pork and seasoned it myself. Do these freeze well? How long do they keep?

  26. I just made these and they’re great. Since the sausage was already flavored and salted, I omitted the garlic powder, red pepper flakes and black pepper and onion. I added 3/8 t salt to the 8 eggs and it was salted perfectly. My 14 year old daughter also likes, event though she doesn’t like eggs with the egg yolks.

  27. Thank you for posting. I used what items I had available- turkey ham, onion, kale, fresh garlic I lined the muffin tins with shredded sweet potato (whole 30 compliant). Tasted great. Thanks again.

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