Prep Time: 10 Minutes
Cook Time: 35 Minutes 


Approx. Total/Net Carbs for Entire Dish: 
19 g / 16 g


  • 8 eggs

  • 2 sausages

  • 1 red bell pepper, diced

  • 1/4 yellow onion, diced

  • 1 cup spinach

  • 2 garlic cloves, minced

  • 1/8 teaspoon red pepper flakes

  • Ghee or avocado oil for frying

  • Salt and pepper to taste

Tips & Substitutions

  • You can test the seasoning of your egg cups before putting them in the muffin tin by just frying up a small bit of batter.

  • These are a great item to make ahead and eat throughout the week. If you do use muffin tin liners be sure to take those off before storing in the fridge as they sometimes can affect the texture.

  • Depending on the size of your eggs, you might need an extra one to allow your meat and veggies to be fully covered in the muffin tin.

  • If you don’t like crunchy onion or pepper in your egg cups, you can cook those before hand as well, but we find the crunchiness refreshing.


  • Sausages: Cooked bacon or other meaty leftover


  1. Preheat your oven to 325F.

  2. Cut up your sausages into small pieces and in a pan over medium-high heat, sauté in avocado oil until fully cooked.

  3. Add in your garlic and cook for 1-2 minutes.

  4. Lower the heat to low and add your spinach, tossing until wilted, 1-2 minutes.

  5. Take your pan off the heat and let cool a bit while you whisk your eggs in a small bowl.

  6. In a large bowl add red bell pepper, yellow onion, eggs, sausage mixture, red pepper flakes, and salt & pepper.

  7. Mix until well combined.

  8. Prepare your muffin tray. We prefer using silicone as it’s easier to get the muffins out, but if you use a regular metal pan just be sure to thoroughly grease it or use parchment muffin tin liners.

  9. Fill yourmuffin tin with the egg mixture and place into the oven.

  10. Bake for 25-30 minutes or until the eggs are fully set and cooked through.