Beef and Egg Breakfast Mug
On the keto diet, you can enjoy meat any time of day, like in these single portioned breakfast mugs filled with beef, eggs, vegetables and cheese. The beef sausage is homemade using ground beef and a combo of herbs and spices.
Skill level: Intermediate
Start to Finish: 25 minutes
Prep: 10 minutes
Cook: 15 minutes
1 recipe Basic Country Beef Breakfast Sausage
1 cup chopped fresh vegetables such as tomato, baby spinach, bell pepper, zucchini or green onion
1/2 cup shredded reduced-fat cheese such as Cheddar, Monterey Jack or American
8 large eggs
Salt and pepper (optional)
Dairy sour cream, salsa, sriracha, ketchup
For the Basic Country Beef Sausage
1 pound 93% or leaner ground beef
2 teaspoon chopped fresh sage or ½ teaspoon rubbed sage
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
¼ to ½ teaspoon crushed red pepper
- To prepare the sausage: Combine ground beef, sage, garlic powder, onion powder, salt, crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
- Remove skillet from heat; let cool 10 minutes, stirring occasionally. Evenly divide beef and vegetables into eight food-safe quart-size plastic bags. Close securely and refrigerate up to 4 days.
- For each serving, spray one 6 to 12-ounce microwave-safe mug or bowl with non-stick cooking spray. Add 1 egg and 1 tablespoon water; whisk with fork. Stir in 1 bag refrigerated sausage-vegetable mixture.
- Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until egg is just set. Stir. Top with cheese. Let stand 30 seconds or until cheese is melted. Season with salt and pepper, if desired. Serve with Toppings, if desired.
Nutrition Information (per mug)
Calories: 178; Protein: 21 grams; Fat: 9 grams; Carbs: 2 grams
Recipe and photo Courtesy of BeefItsWhatsforDinner.com