Healthy Turkey Sausage Breakfast Cups {Easy & Make Ahead}

These low-carb, Paleo and Whole 30 healthy turkey sausage breakfast cups are delicious, easy to make, and freezer friendly!!!


These are Healthy, Hearty, Paleo Breakfast Cups

My sweet “other daughter” Maddy introduced me to these FAB breakfast cups. A student at Samford and friend of our family, Maddy borrowed my kitchen one day to make these to freeze and pull out as needed for breakfast.  When I saw how easy these were to make and then tasted one for myself, I knew I had to share them on Family Savvy. They are the perfect breakfast choice for Paleo, Whole 30 or healthy eaters. For those who want to make them more “Southern,” they can be tweaked in that way too:-)

What is great about these healthy turkey sausage breakfast cups?

For those of us who are busy but want (and need) a healthy fuel for the day, this recipe is one of the best I’ve found. Here are some reasons this recipe is so fab.

  • These healthy turkey breakfast cups are EASY, MAKE AHEAD, and FREEZER FRIENDLY. 
  • These breakfast cups are made with whole foods and are Whole 30 compliant.
  • These breakfast cups are hearty and filling, thus reducing cravings for many.
  • These breakfast cups are great for those following Paleo and Faster Way to Fat Loss (low carb) lifestyles.

Ingredient substitutions for healthy turkey sausage breakfast cups.

  • Turkey sausage: Any ground sausage is fine for these breakfast cups, but turkey is best for those leaning toward the healthy side. 
  • Sweet potatoes: These roast well and make this healthier. White potatoes can be used also.
  • Milk: Maddy used almond milk for these, but you can use any that you prefer. For those of us who love dairy, cow’s milk is fine (and what I prefer).
  • Spinach or Kale: To get a healthy dose of fresh greens in these breakfast cups, spinach or kale work well. Maddy and I prefer spinach for its tender leaf. If using kale, stems should be removed.
  • Fresh peppers: The small bags of mini peppers that are found in produce are perfect for this recipe. They have all the colors and are so tender and easy to prep. 

Tips for making ahead and/or freezing these breakfast cups.

These breakfast cups can be made ahead and frozen.  Make the recipe, bake the cups, and freeze them in Ziploc bags. When ready to cook, remove the cups from the bag. Cover in foil and heat in a 350 F oven until warm or microwave for 6 minutes on 50% power. 

This can be made in one large dish instead of smaller portions.

If you don’t want to make individual breakfast cups, pour all the ingredients into a quiche pan or baking dish (sprayed with oil) and make as a casserole. Adjust baking time to allow for a bit longer cooking. 


Watch the video of Maddy making these breakfast cups.

In the video below, sweet Maddy gives us her tips on making these breakfast cups. She is so adorable and articulate on camera. She may have a future in food blogging one day:-)

If you try these, please leave a comment and let us all know how they turn out! As always, thanks so much for stopping by. Be blessed, and stay savvy!!!

Turkey Sausage & Sweet Potato Breakfast Cups

Turkey Sausage & Sweet Potato Breakfast Cups

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour


  • 4 TB extra virgin olive oil
  • 3-4 medium sweet potatoes, peeled and cut into small cubes
  • 1/2 cup onion, diced
  • 4 cloves garlic, minced
  • 1/2 cup diced red bell peppers
  • 1 lb ground turkey breakfast sausage
  • 2 cups spinach leaves, chopped
  • 12 large eggs
  • 1/2 cup non-dairy milk of your choice (almond, coconut, etc.)
  • kosher salt and freshly ground black pepper


  1. Preheat oven to 400F with rack on lower middle position.
  2. Lightly grease a muffin dish or quiche dish; set aside.
  3. On a large baking sheet, combine sweet potatoes with 2 TB olive oil; sprinkle with kosher salt & ground pepper.
  4. Bake for 20 minutes until fork tender.
  5. Meanwhile, heat remaining 2 TB olive oil on a large skillet over medium high heat.
  6. Add onions and garlic; sauté 2-3 minutes or until onions are translucent.
  7. Add peppers and sauté 1-2 minutes or until tender.
  8. Pour pepper/onion mixture into a large bowl.
  9. In skillet, cook turkey, breaking up and stirring until fully browned and cooked completely.
  10. Drain turkey and add to bowl with veggie mixture.
  11. Add roasted sweet potatoes, chopped kale, 1 tsp kosher salt, and 1 tsp freshly ground black pepper to the mixture in bowl. Gently toss to combine.
  12. Spread entire mixture into a baking dish or spoon into jumbo muffin tins.
  13. In a medium bowl, gently whisk together the eggs and 1/2 cup of non-dairy milk until well combined.
  14. Pour evenly over the sausage/potato mixture.
  15. Bake uncovered about 25-30 minutes or just until eggs are set in center.
Nutrition Information
Yield 12 Serving Size 1
Amount Per Serving Calories 254Total Fat 16gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 10gCholesterol 247mgSodium 377mgCarbohydrates 12gNet Carbohydrates 0gFiber 2gSugar 4gSugar Alcohols 0gProtein 14g

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