Sausage and Cheese Breakfast Cups South Beach Diet
Start your morning right with these protein-packed Sausage and Cheese Breakfast Cups, a perfect addition to your South Beach Diet meal plan. These low-carb, high-flavor breakfast bites combine savory turkey sausage, creamy reduced-fat cheddar cheese, and nutrient-rich baby spinach, all baked into a fluffy egg base for an effortless grab-and-go meal. Ready in just 30 minutes, these easy-to-make breakfast cups are baked in a muffin tin and can be prepped ahead for busy mornings. Whether you're following a low-carb lifestyle or simply looking for a delicious way to fuel your day, these versatile breakfast cups are as satisfying as they are healthy. Serve them warm or reheat for a quick, protein-rich snack anytime!
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Recipe Information
Ingredients
- 6 large Eggs
- 6 links Turkey sausage
- 3 ounces Shredded reduced-fat cheddar cheese
- 1 cup Baby spinach
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 tablespoon Olive oil or non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a standard 6-cup muffin tin with olive oil or non-stick cooking spray.
Cook the turkey sausage links in a skillet over medium heat until browned and fully cooked. Remove from heat and allow to cool slightly. Once cooled, chop the sausage into small pieces.
In a medium mixing bowl, whisk together the eggs, salt, and black pepper until well combined.
Divide the chopped turkey sausage evenly among the 6 prepared muffin cups.
Add a pinch of baby spinach to each muffin cup on top of the sausage.
Sprinkle the shredded reduced-fat cheddar cheese evenly into each muffin cup.
Pour the egg mixture into each muffin cup, filling them about 3/4 of the way full.
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg cups are puffed and set in the center.
Remove the breakfast cups from the oven and let them cool for 5 minutes before carefully running a knife around the edges to release them from the pan.
Serve warm, or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30-45 seconds before serving.
Nutrition Facts
Calories |
1703 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 120.2 g | 154% | |
| Saturated Fat | 40.0 g | 200% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1462 mg | 487% | |
| Sodium | 5176 mg | 225% | |
| Total Carbohydrate | 12.6 g | 5% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 1.1 g | ||
| Protein | 137.7 g | 275% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 926 mg | 71% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 1682 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
