Turkey Sausage & Bell Pepper Egg Cups

Steph Wagner MS, RDN

May 11, 2013

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Turkey Sausage & Bell Pepper Egg Cups

 

Bell Pepper & Turkey Sausage Egg Cups - Low Carb WLS Recipe

I talk about what I call “egg cups” more than once a day in my office. If I had to pick what my number one question I get asked is…it would probably be “what on earth can I do for an easy breakfast?!”

I’ve mentioned this before on the a recipe I shared using the same idea with mushrooms and swiss. Which is what I love about this- it so so easy to vary the ingredients! Think all of the ways to make an omlette…that’s exactly what we’ve got going on here. Whisk together eggs and add a little cottage cheese (only for baking purposes- you won’t know it’s there in case you have an aversion to cottage cheese…) Then add in whatever ingredients you love in an omlette!

Turkey Sausage & Bell Pepper Egg Cups

Course: Breakfast
Cuisine: American
Servings: 12 egg cups
Calories: 121kcal
Author: Steph Wagner
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Ingredients

  • 1/2 lb turkey sausage crumbles
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 12 medium eggs or 8 large eggs
  • 1/2 cup 2% cottage cheese
  • 1/2 cup 2% cheddar cheese

Instructions

  • Preheat oven to 350F.
  • Whisk eggs together. Stir in cottage cheese. Add bell peppers, turkey sausage and cheddar cheese.
  • Spray a muffing pan generously with cooking spray. Pour in egg mixture- about 3/4th of the way full.
  • Bake for 30 minutes. Remove from muffin pan immediately, then allow to cool 3-4 minutes before serving.

Notes

*Serving sizes on the recipes are not necessarily "bariatric sized" portions but are "traditional" portion sizes.

Nutrition

Serving: 1egg cup | Calories: 121kcal | Carbohydrates: 1g | Protein: 12g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 179mg | Sodium: 242mg | Potassium: 160mg | Fiber: 1g | Sugar: 1g | Vitamin A: 613IU | Vitamin C: 21mg | Calcium: 55mg | Iron: 1mg
Nutrition Facts
Turkey Sausage & Bell Pepper Egg Cups
Amount Per Serving (1 egg cup)
Calories 121 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Trans Fat 1g
Cholesterol 179mg60%
Sodium 242mg11%
Potassium 160mg5%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 12g24%
Vitamin A 613IU12%
Vitamin C 21mg25%
Calcium 55mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

19 thoughts on “Turkey Sausage & Bell Pepper Egg Cups”

  1. Ohhh! This one looks very nice! I may have to try my first recipe!

  2. Do you cook the turkey sausage before you bake or is uncooked okay!? Can’t wait to try!

  3. I recommend cooking it! I actually use the pre-cooked turkey sausage crumbles…but if you are using raw sausage, cook it first!

  4. I made these today for work and everyone loved them. I added a bit of salsa to my mix but probably didn’t add enough. Also served salsa with it. YUMMY!!!! Can’t wait to try different ideas within my egg cup omletes! :)

  5. @Dana yes absolutely! It amazes me how well egg does. I do try and remove it to the refrigerator the night before to thaw and then heat in the microwave.

  6. I loved this recipe! I made it tonight and will be enjoying the egg cups for the next few days. Going to freeze a few too.

  7. These look great, I have some turkey italian sausage in the freezer that would work perfect. Now that I have had surgery I always have cottage cheese in the fridge. It’s my best friend!

  8. @desertgirl62122 You got it! Sounds like you’ll be enjoying this soon!

  9. 5 stars
    I tried this made a bill of 24 ! Freeze some and enjoying some
    My husband really enjoys them, while I work a little extra making them, I reap the benefits throughout the week!

  10. 5 stars
    I tried this made about of 24 ! Freeze some and enjoying some
    My husband really enjoys them, while I work a little extra making them, I reap the benefits throughout the week!

  11. Wow, that made plenty! Thanks for reporting back. I’m so glad you’re both enjoying them!

  12. Easy recipe to make. My first time and my guy and I both love them. Delicious. Added green onion. Now – do I wrap them individually for the fridge and freezer?

  13. I am so glad to hear you enjoyed it! Green onion sounds like a delicious addition. Yes, that’s what I did because I could take one at a time and a little easier to work with. I use defrost on the microwave for about 40 seconds and then heat another 30 seconds. But can depened on the microwave! I also like to cover with a moist paper towel when I microwave egg.

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