Sometimes I’d love to have an omelette in the morning before work but I just don’t have the time, especially if I get called in. They are also great for my husband to heat up.
I kept trying to figure out ways to make it easier. Yes I can get up a little earlier or cut everything up the night before, but I wanted to make mornings more efficient. I started thinking about making mini quiche. That’s how I came up with this.  If you spend a little time making them ahead of time then you have them when you are in a hurry.
Veggie and Sausage Egg Cups

Veggie and Sausage Egg Cups (Dairy Free/ Paleo/ Gluten Free)

1 tsp. olive oil
1 medium onion-diced
1 medium pepper- diced
1 clove garlic- minced
1 small sweet potato- peeled and diced
1 cooked sausage- diced(I use Deli Cart from Costco)
herbed sea salt and pepper- to taste
6 eggs-beaten
1 1/4 c. milk alternative (I have used coconut and almond)
Preheat oven to 350 degrees
Saute onion, pepper and sweet potato in olive oil over medium low heat until soft, add garlic and cook for one more minute. Add sausage, salt and pepper. Mix thoroughly.
Grease muffin tins and/or line with paper muffin cups. Spoon your sausage/veggie mixture evenly into your baking cups.003

In a measuring cup, mix together eggs and “milk”. Pour evenly over your mixture.


Bake for 19-23 minutes or until eggs are firm and not jiggling anymore.

I let mine cool completely, then took the paper off. I froze them on a cooling rack until they were firm, then transferred them into a container. If you can eat it, top with shredded cheese.

Veggie and Sausage Egg Cups

In the morning, just take two out(which would equal one egg), put them on a plate and microwave for 1 -1 1/2 minutes, depending on your microwave. Or heat them in a frying pan on medium low heat.

Other Breakfast Ideas:

Sweet Potato Bacon Hash, Healthy Chia Nut Cereal, Asparagus Crustless Quiche, Grainfree Waffles, Berry Smoothie, Ham and Veggie Frittata

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13 comments on “Veggie and Sausage Egg Cups (Dairy Free/ Paleo/ Gluten Free)”

  1. I do not eat eggs but partner does!
    Good and lazy, quick, great hot or cold, home or take with you…
    What more could you want…..well dairyfree version (egg mixture?)

    • If you use the paper baking liners then you take them off before freezing the egg cups.

  2. Love love this recipe! Thank you for sharing with us on AFW. I am featuring this week,

    I love this idea for breakfast or a snack (well, for a anytime meal really)!!


  3. I just made something similar..great minds! Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂

    Hope your week is great! Can’t wait to see what you link up this week!

    Cindy from

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