Healthy Prosciutto Sausage and Egg Cups – Easy Super Bowl Party Food Appetizer

These bite-sized egg cups are savory, satisfying, and surprisingly simple to prepare. Imagine the rich saltiness of prosciutto wrapped around a fluffy egg and flavorful sausage filling—each cup is like a mini quiche without the crust! Inspired by classic breakfast egg cup recipes—with prosciutto lining the muffin pan and a mix of eggs, sausage, cheese, and aromatics baked until puffed and golden—this version leans into party-friendly portions and approachable flavors anyone can enjoy.

Though many prosciutto egg cup recipes are typically served as breakfast or brunch, the format translates beautifully to appetizers: they’re easy to serve, pack a punch of protein, and can be made ahead of time so you’re not stuck in the kitchen during halftime. Swap in your favorite sausage, add herbs or greens, and you’ve got a crowd-pleasing nibble that’s a little fancy, totally delicious, and much healthier than deep-fried snacks.

These egg cups are naturally low in carbs and high in protein, with the prosciutto acting as a savory wrapper that crisps as it bakes. Serve them warm or at room temperature, garnish with fresh herbs, and watch them disappear fast! Now let’s get cooking.

Ingredients:

Cup Base:

• 12 large slices prosciutto (enough to line a standard 12-cup muffin tin)
• Nonstick cooking spray or a light brush of oil

Filling:

• 6 large eggs
• 8 oz (about 225 g) lean breakfast sausage, browned and drained (choose turkey or plant-based for lighter option)
• 1/4 cup finely minced onion
• 1/2 cup shredded cheese (cheddar, mozzarella, or your favorite)
• Optional add-ins: chopped fresh herbs (parsley, chives), diced bell peppers, baby spinach

Step-by-Step Directions:

1. Preheat & Prep: Preheat your oven to 375°F (190°C). Lightly spray a 12-cup muffin tin with cooking spray to help prevent sticking.
2. Line with Prosciutto: Place a slice of prosciutto into each muffin cup, pressing it down and up the sides so it forms a little “cup.” If slices are small, use pieces to cover the bottom and sides.
3. Cook the Sausage: In a skillet over medium heat, cook the breakfast sausage until no longer pink. Drain off any excess fat. Let cool slightly.
4. Mix the Filling: In a large bowl, crack the eggs and whisk together. Add the cooked sausage, minced onion, shredded cheese, and your optional add-ins (spinach or herbs). Stir until everything is combined.
5. Fill the Cups: Divide the egg mixture evenly among the prosciutto-lined muffin cups. The cups should be about ¾ full.
6. Bake: Place the tin in the oven and bake for about 13–15 minutes, or until the eggs are set and fluffy.
7. Cool & Serve: Allow the cups to cool for a few minutes before carefully lifting them out with a spatula.
8. Garnish: Sprinkle with extra fresh herbs or a little cracked pepper if desired, and serve warm or at room temperature.

Tips:

• You can make these ahead and reheat them in the oven or microwave right before serving.
• Swap in turkey sausage or chicken sausage for a leaner option.
• Add finely chopped veggies like bell peppers or spinach for color and nutrients.

Nutritional Info (Approximate per Cup):

This is a protein-rich, low-carb appetizer choice. Exact nutrition varies by ingredients used, but a typical serving with lean sausage and moderate cheese will offer a satisfying balance of protein and fat with minimal carbohydrates.

⏰ Prep Time: 10 min | 🔥 Baking Time: 15 min | ⏳ Total Time: 25 min
⚡ Protein: ~10–12 g per cup | 🍽️ Servings: 12

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Bon appétit and have a fantastic game day!