easy paleo whole30 compliant chorizo egg cups breakfast meal prep

Chorizo Egg Cups

These chorizo egg cups are as easy as it gets for breakfast meal prep. All you need is 3 ingredients and a muffin tin and you’ll be prepared for breakfast all week!

In my continued quest to increase my protein intake and ensure I’m getting an adequate breakfast, I’ve really been focusing lately on breakfast meal prep. We all know how busy (or lazy?) I am, and since I’m already meal prepping my lunches, I need breakfast to be EASY. Insert chorizo egg cups here.

When it comes to meal prepping breakfast for work, I really need something I can eat on the go. These egg cups are perfect because all I have to do is pop them in the microwave then I can eat them quickly. And they’re so easy to make, there’s really no excuse not to have any on hand!

I seriously love chorizo — it is so flavorful and spicy — but I struggle finding a sugar free version. (Soap box… Make sure you read your labels!) Occasionally I’ll find some at my local Publix in the butcher section near the Italian sausage. If you can’t find chorizo, I’ve also used Italian sausage and it ain’t bad. You could also use ground turkey or beef if flavor isn’t your thing.

PRO TIP: Chorizo can be super fatty so the trick with these is really ensuring you drain the extra fat from the sausage (See Step 3 – before you add the eggs) and use a paper towel lined plate to soak up any extra fat when the egg cups are done cooking. To drain the sausage, I find it easiest to just remove the sausage and soak up the liquid with a paper towel then return the sausage to the muffin tin. You could also use a spoon to spoon it out.

Chorizo Egg Cups

Prep Time 2 mins
Cook Time 25 mins
Course Breakfast
Servings 12 egg cups


  • Muffin Tin


  • 1 lb sugar free ground chorizo
  • 12 free-range eggs
  • 2 tbsp chopped cilantro


  • Preheat oven to 375*F degrees.
  • Divide chorizo into 12 small balls. Place one ball in each well of a muffin tin. Using your fingers, press the chorizo ball down creating a cup.
  • Bake in the oven for about 5 minutes. Remove from the oven and drain any liquid or fat from the muffin tin.
  • Crack one egg into each cup on top of the sausage. 
  • Return to the oven and bake for an additional 15-20 minutes or until the egg whites are cooked through, and until the desired level of doneness for the egg yolks (I like mine runny!).
  • Remove from the oven and allow to cool. Use a fork or spoon to remove the egg cups from the muffin tin and transfer to a paper towel lined plate. 
  • Sprinkle with chopped cilantro and enjoy!
Keyword breakfast, chorizo, egg cups, ground sausage

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