Hash Brown Crust Sausage Egg Cups
Hash brown crust sausage egg cups made with a tater tot crust and a creamy cottage cheese egg filling — high protein, kid-approved, and completely freezer-friendly. Bake a full batch on Sunday and reheat all week in the microwave or air fryer. The tater tot crust is crispier and more flavorful than shredded hash browns, and the cottage cheese makes the egg filling fluffy and rich without anyone knowing it's in there.
Servings: 12 egg cups
Calories: 145kcal
Equipment
- 1 muffin or cupcake tin
- 1 medium bowl
Ingredients
- extra virgin olive oil
- 24 organic tater tots I like Roots Organic or Cascadian Farms
- 3 organic eggs
- 3 organic egg whites
- ½ tsp pink Himalayan salt
- ¼ tsp organic black pepper
- 4 oz natural breakfast sausage
- ½ cup Monterrey Jack Cheese
- ½ cup Sharp Cheddar Cheese
- 1 cup small curd cottage cheese I like Good Culture
Instructions
- Preheat the oven to 400℉
- Grease the muffin tins with extra virgin olive oil. Be sure to grease well- even the sides so the eggs don't stick.
- Place 2 hash browns in each tin and place in the oven for 10 minutes.
- Heat a skillet oven medium heat. Place the 4 oz natural breakfast sausage in the skillet. Chop it up as it cooks into small pieces. Cook all the way through
- Remove the hash browns from the over and reduce the heat to 350℉ and with a spoon, smash the tots down to create a crust.
- In a medium bowl whisk together 3 organic eggs, 3 organic egg whites, ½ tsp pink Himalayan salt, ¼ tsp organic black pepper, ½ cup Monterrey Jack Cheese, ½ cup Sharp Cheddar Cheese and 1 cup small curd cottage cheese.
- Add in the sausage and give a good stir.
- Use a large cookie scoop and scoop on top of the smashed tots. It is about 1/4 cup for each one. Fill just below the top.
- Bake for 20-25 minutes at 350℉ until the eggs are cooked through.
- Remove from the oven and let rest 10-15 minutes before serving.
Notes
Recipe card notes for WPRM:
Grease generously: Coat the bottom and sides of every muffin cup with olive oil. Under-greasing the sides is the most common reason egg cups stick.
Rest before removing: Let the egg cups cool in the tin for 10–15 minutes before removing. They firm up as they cool and come out cleanly.
Freeze: Cool completely, flash freeze on a parchment-lined sheet for 2 hours, then transfer to a freezer bag for up to 2 months.
Reheat from frozen: Microwave in 30-second intervals, or air fryer at 350°F for 8–10 minutes for a crispy crust.
Cottage cheese tip: It blends completely into the egg mixture — no visible cottage cheese in the final product, just a creamier, higher-protein filling.
Silicone muffin tin: If sticking is a recurring issue, a silicone muffin tin releases these almost effortlessly every time.
Nutrition
Serving: 1egg cup | Calories: 145kcal | Carbohydrates: 6g | Protein: 8g | Fat: 9g | Saturated Fat: 3.5g | Cholesterol: 60mg | Sodium: 255mg | Potassium: 130mg | Sugar: 1g | Calcium: 130mg