Diabetes Forecast

Meat Lover’s Breakfast Cups

Per Serving

Meat Lover’s Breakfast Cups

Makes: 6 servings
Serving Size: 1 "muffin"
Calories 110
Fat 5 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 9 g
Fiber < 1 g
Sugars < 1 g
Cholesterol 60 mg
Sodium 340 mg
Potassium 150 mg
Protein 8 g
Phosphorus 50 mg
Choices: 1/2 Carbohydrate, 1 Lean Protein, 1/2 Fat
  • Makes: 6 servings
  • Serving Size: 1 "muffin"
  • Cooking Time: 15 to 19 minutes


1 1/4 cups frozen, shredded hash brown potatoes, thawed
1 tsp. canola oil
2 Tbsp. finely chopped onion
1 clove garlic, minced
2 frozen, fully cooked turkey sausage patties, thawed and diced
1 Tbsp. fat-free sour cream
1 cup liquid egg substitute
1/4 tsp. salt
1/8 tsp. ground black pepper
2 Tbsp. turkey bacon pieces
2 Tbsp. shredded Monterey Jack cheese


  1. Preheat the oven to 400 F. Coat a six-cup muffin tin with nonstick cooking spray. Evenly divide the hash browns among the muffin cups and press firmly into the bottom and up the sides of each cup.
  2. In a large skillet, heat the oil over medium heat. Sauté the onion until tender. Add the garlic and sausage; cook for 1 minute more. Remove the skillet from the heat; stir in the sour cream.
  3. In a medium bowl, beat the egg substitute with the salt and black pepper, then pour it evenly into the potato-lined muffin cups. Top each cup with some of the sausage mixture, bacon, and cheese.
  4. Bake 15 to 18 minutes, or until the eggs are set. Serve immediately.

Recipe adapted from the ADA cookbook Mr. Food Test Kitchen: Guilt-Free Weeknight Favorites.


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