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!

Nutriscore Rating: 59/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 6

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly grease a standard 6-cup muffin tin with olive oil or non-stick cooking spray.

Step 3

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.

Step 4

In a medium mixing bowl, whisk together the eggs, salt, and black pepper until well combined.

Step 5

Divide the chopped turkey sausage evenly among the 6 prepared muffin cups.

Step 6

Add a pinch of baby spinach to each muffin cup on top of the sausage.

Step 7

Sprinkle the shredded reduced-fat cheddar cheese evenly into each muffin cup.

Step 8

Pour the egg mixture into each muffin cup, filling them about 3/4 of the way full.

Step 9

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.

Step 10

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.

Step 11

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

Serving size	(942.1g)

Amount per serving	% Daily Value*
Calories	1702.6

Total Fat 120.2g	0%
Saturated Fat 40.0g	0%
Polyunsaturated Fat g
Cholesterol 1461.6mg	0%
Sodium 5175.8mg	0%
Total Carbohydrate 12.6g	0%
Dietary Fiber 0.9g	0%
Total Sugars 1.1g
Protein 137.7g	0%

Vitamin D 264.2IU	0%
Calcium 926.2mg	0%
Iron 12.4mg	0%
Potassium 1682.0mg	0%

*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.

Source of Calories

Fat: 64.3%

Protein: 32.7%

Carbs: 3.0%