These Sausage, Sweet Potato, and Kale Egg Cups are the perfect make-ahead Whole30 and Paleo breakfast. They are packed with flavor and protein and will make your mornings so much easier!

*Thank you to Jone’s Dairy Farm for sponsoring this post!

Whole30 sausage, sweet potato, and kale egg cups

Egg cups are life-savers for busy people, whether you’re doing a Whole30 or just trying to eat healthier. They are easy to make, and so quick to heat up as you’re flying out the door to go to work! Or in my case, rushing to pack lunches and get the kids off to school. While there are endless veggie/meat possibilities, I absolutely love the combination of hearty, all-natural sausage, sweet potatoes, and kale in these egg cups. The sweet and savory flavors are amazing!


I am excited to be partnering with Jones Dairy Farm on this recipe. Not only is the company family-owned and operated, but their mission has always been to produce honest, safe, and clean products with labels that are trustworthy. I love how they go the extra mile to ensure their products are safe for those of us in the Celiac community! Examples include:

• Jones Dairy Farm received gluten-free certification for all of their products from the Gluten-Free Certification Organization (GFCO). GFCO has a standard for testing gluten-free products that is twice as strict as the FDA proposed standard.

• They joined the effort to help promote awareness for Celiac disease patients, families and health care professionals by becoming a proud sponsor of the Celiac Disease Foundation. Jones was a Premier Sponsor of the Annual Education Conference & Food Faire and a Level I sponsor of Team Gluten-Free.


Find Jones Dairy Farm products in a store near you by checking out the product locator on their website.

The first step in making these Sausage, Sweet Potato, and Kale Egg Cups is to cook the filling. I used my 12-inch Lodge Cast Iron skillet to do this. Cooking them before baking ensures the sweet potatoes will be tender and not crunchy. This skillet by itself would also make an amazing egg-free breakfast!

I used Jones Dairy Farm All Natural Little Pork Sausages for this recipe, which are certified gluten free, certified paleo, Whole30 compliant, and contain no sugar! This brand is hands-down my favorite when it comes to taste, texture, and ingredients. The only ingredients in these sausages are pork, water, salt, spices, and a natural lamb casing!

After you have sautéed the filling ingredients, add an equal amount to each muffin cup. I love using this silicone muffin pan for egg cups. They pop right out without sticking as long as you add a bit of oil to them before adding the ingredients. I would not recommend using a metal pan for egg cups, otherwise they may get stuck! I mix my eggs in this Pyrex measuring cup to make for easy pouring with no mess. Fill each cup to cover the sausage, sweet potatoes, and kale (making sure not to over-fill).

Bake them for 18-20 minutes until set, and here you have some perfect, delicious egg cups!

Sausage, sweet potato, and kale egg cups

You can store these in a covered container or large ziplock bag in the refrigerator for up to 4 days. To reheat them, simply pop them into the microwave for 30-45 seconds. I love to add some compliant ranch dressing to these egg cups!

So delicious and packed with flavor in every bite!

Looking for some other Whole30 make-ahead breakfast options? Check out my Breakfast Fried Rice, or Pizza Breakfast Casserole!

If you make these Egg Cups, be sure to tag me on Instagram @maryswholelife so I can re-share it!

Happy New Year!



*This post contains affiliate links. This means if you purchase something using one of my links, I will receive a small commission at no additional cost to you. Thank you for supporting Mary’s Whole Life!

Sausage, Sweet Potato, and Kale Egg Cups

These egg muffins are stuffed with sausage, sweet potato, and kale. They are the perfect make-ahead breakfast and are Whole30 and Paleo friendly.
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  • 1 12 oz package Jones Dairy Farm All Natural Little Pork Sausages, cut into 1/2 inch pieces
  • 2 tbsp olive oil, divided
  • 1 medium sweet potato, peeled and diced small
  • 2 cups kale, coarsely chopped, stems removed
  • 10 eggs
  • ½ tsp sea salt
  • 1 tbsp hot sauce, I like Frank's Red Hot


  • Preheat oven to 375. Using 1 tbsp of olive oil, rub a little bit into each cup of a silicone muffin pan (I find this works better than spray). Heat the remaining 1 tbsp of olive oil in a large skillet over medium heat. Add the sausage pieces and cook for 2-3 minutes. Add in the sweet potato and stir for an additional 2-3 minutes. Add in the kale and stir for 1-2 more minutes. Let the mixture cool for a few minutes.
  • Meanwhile, beat the 10 eggs together with the 1/2 tsp of sea salt and 1 tbsp hot sauce. I like to do this in a large Pyrex measuring cup so it pours easily into the cups.
  • Scoop an even amount of the sausage, potato, and kale mixture into each cup. Pour a bit of the egg mixture into each cup, filling to slightly below the top.
  • Bake for 18-20 minutes until the eggs are set and no longer runny. Pop them out of the silicone muffin pan and enjoy! I like to serve these with ranch dressing or ketchup. You can store them in the fridge for up to 4 days.


To reheat, simply microwave for 30-45 seconds. 


Calories: 181kcal, Carbohydrates: 5g, Protein: 10g, Fat: 13g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 6g, Trans Fat: 1g, Cholesterol: 157mg, Sodium: 373mg, Potassium: 241mg, Fiber: 1g, Sugar: 1g, Vitamin A: 4008IU, Vitamin C: 15mg, Calcium: 46mg, Iron: 1mg