Turkey Sausage & Bell Pepper Egg Cups

Steph Wagner MS, RDN

May 11, 2013

Get the bariatric recipes and tips YOU need!

Take the Quiz

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
Pin Recipe Print Recipe


  • 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


  • 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.


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


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.

17 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!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating