If you love the Sous Vide Egg Bites from Starbucks then you will devour these easy Beef Breakfast Sausage Egg Cups. This copycat version has the same velvety texture for an on-the-go high protein breakfast.
Looking for a delicious protein-packed breakfast that works great for meal prepping? These “sous vide style” egg cups are made with with a lean ground beef breakfast sausage and pair perfectly with fresh fruit, greek yogurt, and gluten-free granola to power your way through the day. This recipe provides about 21 grams of protein.
What we love about this lean breakfast sausage is it’s made with lean ground beef and has amazing flavor. Along with being delicious, beef contains important nutrients that your body needs. In just one 3 oz. cooked serving, you’re getting 10 essential nutrients, including about half of your Daily Value for protein.
Studies have shown that people who eat a higher-protein diet (about 30% of daily calories from protein) feel more satisfied, which may help prevent the munchies and reaching for an unhealthy snack throughout the day.
Let’s talk servings!
So, in general, try to aim for 20-30 grams of protein each meal throughout the day. These egg bites provide approximately 21 grams of protein (serving size 2), making them an excellent source of protein in addition to riboflavin, vitamin b12, selenium, zinc, and phosphorus as well as a good source of niacin, vitamin b6, and iron.
Along with being delicious, beef contains important nutrients that your body needs. In just one 3 oz. cooked serving, you’re getting 10 essential nutrients, including about half your Daily Value for protein! https://www.beefitswhatsfordinner.com/nutrition/beef-nutrients
The essential nutrients found in beef, like protein, iron, zinc and B vitamins, provide our bodies and minds with the fuel we need at all stages of life to be the strongest version of ourselves. Learn more about how beef’s nutrients, along with a healthy lifestyle, work to help build muscle and mental strength.
- People who eat a higher-protein diet (about 30% of daily calories from protein) feel more satisfied, which may help prevent the munchies and reaching for unhealthy snacks all day.
- In general, aim for 20-30 grams of protein each meal throughout the day. These egg bites provide approximately 21 grams of protein (serving size, 2)
- Let’s ditch those fad diets and consider how we fill our plates at each meal. It’s not only important to just get protein in at dinner or lunch, but to spread it throughout your day. This can really maximize the benefits above. Aim for 25-30 grams of protein at each meal and you’ll start to feel the difference.
What does the research say?
A wealth of research1 has linked protein to favorable lifestyle markers such as healthy body weight and/or weight loss, maintaining and building muscle, and overall diet satisfaction. When you’re looking for ways to improve your health, manage your weight or satisfy your appetite, consider all that protein can do for you:
- Feeling hungry? People who eat a higher-protein diet (about 30% of daily calories from protein) feel more satisfied, which may help prevent overeating.2
- Protein helps support strong, lean bodies. Eating at least 4 ounces of high-quality protein from foods like beef at each meal provides your body with energy to lead an active lifestyle.3
Protein may help cut the fat. Research has shown exercise is more effective for weight management when paired with a higher-protein diet, and beef provides the amino acids necessary for building and replenishing muscles.
Visit https://www.beefitswhatsfordinner.com/nutrition to get science-based, peer-reviewed information about the nutritional profile of beef.
Beef Breakfast Sausage Egg Cups Ingredients:
Country Sausage
- 1 pound ground beef (93% or leaner)
- 2 tsp chopped fresh sage
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp crushed red pepper
For the Egg Cups
- 5 large eggs
- 1/3 cup 1% lowfat cottage cheese
- 1/3 cup freshly shredded cheese such as Cheddar or Gruyère
- 3 tbsps chopped scallions
- Pepper (optional)
Sides
- 2 cups yogurt of choice
- 1/2 cup granola
- 2 cups mixed fresh fruit (we used fresh berries and kiwi)
Ingredients
Basic Country Beef Breakfast Sausage
- 1 pound ground beef 93% or leaner
- 2 tsp chopped fresh sage or 1/2 tsp rubbed sage
- 1 tsp Garlic Powder
- 1 tsp onion powder
- 1/2 tsp Salt
- 1/4 tsp Crushed Red Pepper adjust as desired
Egg Cups
- 5 large eggs
- 1/3 cup 1% lowfat cottage cheese
- 1/3 cup shredded cheese of choice
- 3 tbs chopped scallions
- Pepper if desired
Sides
- 2 cups yogurt
- 1/2 cup granola
- 2 cups mixed fresh fruit
Instructions
Basic country Beef Breakfast Sausage
- Combine 1 pound Ground Beef (93% or leaner), 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt and 1/4 to 1/2 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly.
- Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
- Remove skillet from heat; let cool 10 minutes, stirring occasionally.
Egg Cups
- Place 1-2 inches of water in a roasting pan and place on the bottom rack of the oven.
- Preheat the oven to 350˚F.
- Coat 8 silicone cupcake liners with nonstick cooking spray and place on a sheet pan. Fill each cupcake liner with 1 tbsp of the prepared Basic Country Beef Breakfast Sausage.
- Freeze extra cooked sausage for later use.
- Divide scallions evenly across the 8 cupcake liners. Beat the eggs, cottage cheese, shredded cheese and pepper and in blender for 20-30 seconds until fully combined.
- Divide egg mixture evenly across the cupcake liners. Place sheet pan in the oven and bake for 30 minutes or until the egg bites are lightly toasted and firm.
- Evenly divide your egg cups, yogurt, granola and fresh fruit amongst your containers. Seal and store for up to 4 days.
Does the nutrition include the yogurt, granola and fruit?
Hi Susan, great question! Yes, the nutrition for this recipe includes all items listed.
That seems like a lot of yogurt /granola for one serving. Is supposed to be split up? 🤔
Hi Suzi, The 2 cups of yogurt are divided between the 4 meal prep containers making each serving 1/2 cup.