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.

Want to save this recipe?
Just enter your email and get it sent to your inbox!
Please enable JavaScript in your browser to complete this form.

Breakfast On The Go: Sausage Egg Cups

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 9 reviews

  • 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.

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!


PaleOMG Breakfast On The Go: Sausage Egg Cups

More Adorable Finger Food:

Potato Meatloaf Cups 

Zucchini Fritter Cups


Click Here To Get All My PaleOMG Recipes Into Your Meal Planner With Real Plans!

PaleOMG + Real Plans

I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running!

You May Also Like:

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star


  1. leah mcchesney says:

    Can these be frozen for a quick breakfast later on?

    1. juli says:

      haven’t tried freezing them yet

  2. Jessika says:

    Do you know if these are freezable?

    1. juli says:

      haven’t tried freezing them

  3. Ben says:

    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. Kathy says:

      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. Jessica says:

      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.

  4. Jessica says:

    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 🙂

  5. Nancy says:

    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.

  6. Jamie says:

    Do you use a mini muffin pan or regular?

    1. juli says:


  7. Alyssa says:

    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!

  8. Tara says:

    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!

  9. Michael says:

    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. juli says:

      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

  10. Lori says:

    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.