Vegetarian Italian Sausage Egg Cups

Vegetarian Italian Sausage Egg Cups

Vegetarian Italian Sausage Egg Cups

Make your mornings enjoyable and stress-free with our meal prep recipe for Vegetarian Italian Sausage Egg Cups. This meal prep recipe yields 4 servings of these mini-savory breakfasts. 

Egg cups are perfect for breakfasts on the go – they’re easy to make, pack, and store. Also, egg cups are super versatile and customizable to any diet. Eggs are a breakfast staple food that many already buy and have in their kitchens, and for good reason! One egg is only 75 calories but is packed with protein, iron, vitamins, minerals, and carotenoids. Although eggs are nutritious and delicious, cooking variations can get boring. Vegetarian Italian Sausage Egg Cups offer an easy, fun, and satisfying way to enjoy egg breakfasts. 

Vegetarian Italian Sausage Egg Cups

How long will this meal prep last for?

Egg cups with last for 5 days when properly stored in the refrigerator. The best way to store your vegetarian Italian sausage egg cups is in a gallon storage bag or airtight food storage container.

Can this recipe be frozen?

Yes, you can freeze these delight bites of egg cup heaven! Vegetarian Italian sausage egg cups will last for 2 months in the freezer. Place egg cups in a gallon freezer bag or a freezer-friendly glass container. The glass container is useful for easy oven reheating. We found this glass container that can go from freezer to oven no problem. 

How do you make Vegetarian Italian Sausage Egg Cups?

With a quick & easy 10-minute prep, vegetarian Italian sausage egg cups make for a convenient meal prep recipe. Start with preheating the oven, lining your muffin pan, and mixing eggs. Fill your muffin cups with fillings, egg mixture, and the remaining filler ingredients. Bake the egg cups in the oven on the middle rack for 15 to 20 minutes. Once done, let the vegetarian Italian sausage egg cups cool for 5 to 10 minutes. All there’s left is to serve, enjoy, and store your egg cups! 

Vegetarian Italian Sausage Egg Cups

Vegetarian Italian Sausage Egg Cups Ingredients: 

  • 1 Dozen Medium Eggs
  • 1-2 Beyond Meat Spicy Italian Sausages, diced
  • 1 C. Packed Fresh Spinach, chopped
  • 2 Tbsp. Finely Diced Sun-dried Tomatoes
  • 2 Tbsp. Grated Parmesan Cheese (for the egg cup base)
  • 2 Tbsp. Grated Parmesan Cheese (for topping)
  • 1/4 tsp. Ground Black Pepper
  • Avocado Oil Spray (or silicone muffin tray liners)
  • 2 Cups Fresh Cantaloupe Melon
  • 2 Cups Red Cherries

 

Vegetarian Italian Sausage Egg Cups

How to portion this meal prep recipe:

This handy-dandy meal prep recipe divides meals out for you! The baked egg cups are portioned out once they’re in the muffin pan. What and how much you serve with vegetarian Italian sausage egg cups is up to you. We suggest dividing the egg cups amongst four meal prep containers. Then serve vegetarian Italian sausage egg cups on a bed of spinach. Add sides to the cups & spinach, like fresh melon and cherries. 

More Egg Cup meal prep recipes:

Yes, there’s plenty more where this meal prep idea came from! Our favorite thing about egg cup meal prep recipes is that they’re affordable and convenient! Eggs are a normal breakfast staple in most households. So, why not have many simple and enjoyable ways to cook them? 

Try these other egg cup meal prep recipes: 

Beef Breakfast Sausage Egg Cups

Keto Prosciutto Egg Cups

Low Carb Sun Dried Tomato Egg Cups

Portobello Mushroom Bacon and Feta Egg Cups

Pepperoni Pizza Egg Cups

Individual Vegetarian Egg Cups

Other tips for making Vegetarian Egg Cups:

There are plenty of ways to make egg cups even more versatile and delicious! Here are a few tips: 

  • Some of the best vegetables to use for egg cups are mushrooms, cabbage, spinach, tomatoes, zucchini & eggplant. 
  • You can keep this breakfast dish vegetarian or add meat like bacon or ham. 
  • Egg white only vegetarian Italian sausage egg cups are delicious too! 
  • You can add breadcrumbs for texture and heartiness. 
  • For egg cups, it is best to use silicone muffin liners instead of paper. 
  • Only fill muffin cups 3/4 of the way, leaving room for the egg mixture to rise.
  • Pair egg cups with any other breakfast dish like toast, oatmeal or fresh fruit. We recommend citrus-flavored fresh fruits to balance out the savory egg cup taste. 

Vegetarian Egg Cups in Meal Prep Container

Meal Prep on Fleek recommended Meal Prep Containers

 

Vegetarian Italian Sausage Egg Cups

Vegetarian Italian Sausage Egg Cups

These Italian style Vegetarian Italian Sausage cups are sure to be your new go-to for a quick and delicious breakfast!!
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 4 meals
Calories: 439kcal
Author: Meal Prep on Fleek

Equipment

  • muffin tin

Ingredients

  • 1 Dozen Medium Eggs
  • 1-2 Beyond Meat Spicy Italian Sausages diced
  • 1 cup Packed Fresh Spinach chopped
  • 2 Tbsp. Finely Diced Sun-dried Tomatoes
  • 2 Tbsp. Grated Parmesan Cheese for the egg cup base
  • 2 Tbsp. Grated Parmesan Cheese for topping
  • 1/4 tsp. Ground Black Pepper
  • Avocado Oil Spray or silicone muffin tray liners
  • 2 Cups Fresh Cantaloupe Melon
  • 2 Cups Red Cherries

Instructions

  • Preheat oven to 375℉.
  • Liberally grease muffin tray with spray oil or line tray with silicon muffin liners — fill each compartment with a bit of: spinach, sun-dried tomatoes, and sausage until all are used up and evenly dispersed.
  • In a medium bowl, whisk/beat eggs, then add reserved 2 tablespoons grated parmesan cheese and ground black pepper — whisk until combined.
  • Pour egg mixture into prepared muffin tray until each compartment is just about full.
  • Sprinkle on remaining 2 tablespoons grated parmesan cheese on top.
  • Place on middle oven rack and bake for 15 — 25 minutes (typically bake a shorter time for a greased tray, longer for silicone lineror until eggs have just set.
  • Remove from oven and let cool for 5 — 10 minutes.
  • Evenly divide the eggs cups among the 4 meal prep containers. Serve egg cups over a bed of spinach and pair with fresh cantaloupe melon and red cherries.
  • Serve, store, and enjoy!

Video

Notes

Nutrition facts include all ingredients. 

Nutrition

Calories: 439kcal | Carbohydrates: 25.4g | Protein: 31.5g | Fat: 22.9g | Fiber: 4.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

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