Spicy Sausage and Egg Breakfast Cups
Fluffy egg cups baked with savory chicken sausage and bell peppers, perfect for a protein-packed breakfast that keeps you full all morning. This American-inspired Whole30 recipe, ready in about 32 minutes, combines Chicken sausage, Bell pepper, Eggs into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 280 calories and feeds 2, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 oz Chicken sausage
- 1/4 cup Bell pepper
- 4 large Eggs
- 1 tbsp Avocado oil
- 1/4 tsp Sea salt
- 1/8 tsp Black pepper
- 1/4 tsp Red pepper flakes
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Instructions
- Step 1: Preheat oven to 375°F (190°C). Heat 1 tbsp avocado oil in a muffin tin over medium heat. Add 4 oz sliced chicken sausage and cook for 3 minutes until lightly browned, then add 1/4 cup diced bell pepper and cook for 2 more minutes until softened.
- Step 2: Whisk 4 large eggs in a bowl with 1/4 tsp sea salt and 1/8 tsp black pepper until fully combined.
- Step 3: Pour the egg mixture over the sausage and peppers in the muffin tin, filling each cup about 3/4 full. Sprinkle 1/4 tsp red pepper flakes evenly over the top.
- Step 4: Bake for 18-20 minutes, or until eggs are set with golden-brown edges and a clean knife inserted comes out clean.
