Beef and Egg Breakfast Mug


Beef and Egg Breakfast Mug

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    Whether you're a fan of savory egg bakes or following a low-carb or keto diet, this simple recipe makes mornings easier. Prep several servings in advance, then quickly cook them in the microwave for breakfast.

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    Servings and Ingredients

    Serves 8
    1 recipe Basic Country Beef Breakfast Sausage (recipe follows)
    1 c. chopped fresh vegetables such as tomato, baby spinach, bell pepper, zucchini or green onion
    8 large eggs
    8 tbsp. water, divided
    ½ c. shredded reduced-fat cheese such as cheddar, Monterey Jack or American, divided
    Salt and pepper, to taste
    Sour cream, salsa, sriracha, ketchup, for topping


    1. Prepare Basic Country Beef Sausage. Let cool 10 minutes, stirring occasionally. Evenly divide beef and vegetables into 8 food-safe quart-size plastic bags Close securely and refrigerate up to 4 days.
    2. 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 beef-vegetable mixture.
    3. 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 each with 1/8 the cheese. Let stand 30 seconds, or until cheese is melted. Season with salt and pepper, if desired. Serve with toppings.
    4. To make Basic Country Beef Breakfast Sausage, combine 1 pound 93% lean or leaner ground beef, 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt and 1/4 to 1/2 teaspoon crushed red pepper in a large bowl. Mix lightly by thoroughly. Heat large nonstick skillet over medium heat until hot. Add beef mixture. Cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.

    Nutrition facts


    178 Calories per serving

    Amounts Per Serving

    • Total Fat: 9g
    • Cholesterol: 225mg
    • Sodium: 297mg
    • Total Carbohydrates: 2g
    • Protein: 21g

    Recipe Source:

    Courtesy of the Beef Council.