Chicken Sausage and Egg Breakfast Cups

Back to school is in full swing over here in my neck of the woods – and I mean FULL SWING! It is amazes me, every year, how quickly we go from lazy summer days to up and fully dressed by 7:30am.

To make my mornings easier and more enjoyable I make it a priority to have breakfast items, such as pancakes and breakfast burritos, available in the freezer. Trust me; mornings go much smoother when all hubs and the kids need to do is warm up their breakfast.

A couple weekends ago I put together a new breakfast freezer recipe – chicken sausage and egg breakfast cups. I used chicken sausage because I have searched high and low for fresh turkey breakfast sausage and cannot seem to find it anywhere. I did find some pre-cooked stuff but that had more 20 letter ingredients than I care to feed my family. So I opted for a fresh parsley and cheese chicken sausage I found at Wegmans. You can use any sausage you prefer in this recipe.

The chicken sausage I bought was delicious and went perfectly with my egg cups. By the way, baking eggs in muffin cups is my new favorite way to prepare eggs. Of course, one of my lovely Organize Yourself Skinny FB Fans suggested it – genius! Baking the eggs this way gets you the perfect portioned controlled bite every time.


You can eat these chicken sausage and egg breakfast cups on their own with a piece of toast and fruit or you can, do what I do, and smash it between a toasted English muffin.

Of course, these breakfast cups freeze nicely so make a couple batches to have available during your busy weekday mornings.

4.5 from 2 reviews
Chicken Sausage and Egg Breakfast Cups
Prep time
Cook time
Total time
Serves: 12
  • 1 pound (about 5 – 6 links) parsely and cheese chicken sausage or whatever kind you prefer.
  • 12 eggs
  • ¼ cup 1% milk
  • Salt and pepper to taste (optional)
  • ½ cup shredded cheddar
  • Cooking spray
  1. Preheat oven to 350 degrees
  2. Remove chicken sausage from casings. In a medium pan, cook sausages until no longer pink. As they cook break sausages up, with a spatula, into small to medium size pieces. If needed, drain slightly, and then divide sausage crumbles among 12 muffins tins sprayed with cooking spray.
  3. In a large bowl, whisk together eggs and milk. Add a little salt and pepper if using. **Please note I think the sausages add enough flavor without the salt and pepper. Next time I make it I will probably leave the salt and pepper out.** Divide the egg mixture evenly over the chicken sausage in the 12 muffin cups. Sprinkle cheese evenly over muffin cups.
  4. Carefully walk to place the muffin pan into the oven and cook for 20 – 23 minutes or until cooked completely. Serve immediately or refrigerate.
Nutrition Information
Serving size: 1 muffin Calories: 141 Fat: 7 Carbohydrates: 1 WW Points +: 3 Fiber: 0 Protein: 16


Make Ahead and Freezer Cooking Instructions

Cook completely, let cool, and then wrap individually in plastic wrap. Then store in labeled freezer bag in the freezer.

Heating Instructions

For best results take out of the freezer the night before and let egg cups thaw in the refrigerator. Take out of plastic wrap and heat in microwave for 1-2 minutes or until heated through.

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  1. Donna Howard says:

    I’m going to do this for sure. Do you sprinkle the cheese on before you bake or when it comes out? Thanks for sharing all your yummy recipes!!

    • Thanks for the comment. I sprinkle the cheese on before I bake. Will update recipe now.

      • Donna Howard says:

        thank you! It was probably obvious to ‘smart’ cooks – of which I ain’t!!! ha ha. I am making these for my hubby since he is low carbing it, to take to work as lunch. He’ll love them!! Thanks again Tammy – even without kids at home, I appreciate all your recipes!! (Especially the low carb kind!)

  2. These really make me want them for breakfast. The look delicious.

  3. is the serving size for this recipe 2 breakfast cups?

    • If you’re doing WW it’s 3 pts. per cup. You can have how many you want. I would stick with one and have it on an English muffin.

  4. Linda Archer says:

    This was a huge success at our house! My boys normally eat cereal for breakfast and my husband eats nothing at all. All 4 (hubby, 13yo, 10yo, 8yo). liked these – which almost never happens. They were gone so fast nothing was left to freeze :). My 13yo is also an athlete and these make the perfect protein filled snack pre or post workout. Thanks!!

  5. Sarah Olson says:

    How do you think these would be without the cheese? My son cannot have dairy so I would have to substitute coconut or soy milk and skip the cheese….what do you think?

    • I make these all the time, although I never thought to freeze them. I like broccoli and cheese myself. Although sometimes I use bacon or mushrooms. Basically anything you enjoy in an omelette is a great addition in these. So if you don’t add cheese and your son enjoys them its a win.

  6. Will this recipe work the same without sausage? We are a vegetarian household but my son loves eggs.

    • Barbara Keding says:

      You could swap out the sausage with a variety of chopped veggies, like zucchini squash, peppers, mushrooms, etc. Whatever suits your fancy. 🙂 I make em like that sometimes. Very tasty. My kids LOVE em.

  7. I always make these but I line the cupcake mould with toast slices. They r delicious a great hit at our house

  8. I made homemade egg mcmuffins and froze them for my husband to take to work. He said he didn’t like them because the egg got watery when he reheated them. Any suggestions to help with this? (I cooked the eggs in the muffin pan like stated above.)

    • Hi,

      I haven’t had much experience with freezing eggs for the reason you stated. But I have been wanting to try it, I have read tips from other blogs that state if you allow them to cool completely before freezing it eliminates that problem.

  9. I also did these with egg white substitute and they were great helps with the ww pts

  10. I used turkey crumbles laughing cow chipotle wedges and ff half and half they came out great only made six used 3wedges cheese cut in half half cup of crumbles 4tbs ff creamer came out great just have to figure calories

  11. Looks like a wonderful recipe! I’m not seeing an option to easily print the recipe. I don’t use pinterest much & would rather print. I tried printing it from my ‘file’ button & ended up with print upon print. I would love to see an easy printing option on your site…especially with all the great recipes you share. I am not techno savvy, so if I have missed something, I apologize in advance!

  12. Kellie Morris says:

    Do you have an issue with the eggs sticking to your muffin tins? That happened to me once, and it was awful. I’m afraid to make another egg recipe in the muffin tins for fear of this happening again. How do you prevent this? Thanks.

  13. Just tried making these (first time for any type of freezer cooking). I used small chunks of ham instead of sausage, they turned out ok. I did learn one thing though; do NOT use muffin wrappers to cook the eggs in; they ‘stick’ (I only did that with 6 as i have one older muffin tin and no spray). Thanks for this, easy to do and not much time to do it!

  14. Suzanne gentry says:

    Are these for regular size muffin tins or mini size?

  15. How long would these last in the refrigerator?

  16. Is thus breakfast sausage or regular sausage? Is it ground?

  17. Sarah Brookner says:

    Made these tonight. They are very easy, very yummy and popped right out of the muffin cups.

  18. what size muffin tin should I use? I have a large size.


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