Need a quick breakfast that still feels filling? This Breakfast in a Mug is perfect for those mornings when you want something warm and satisfying, without spending ages in the kitchen.
It comes together in minutes with simple ingredients like sweet potato, sausage and eggs, all cooked right in a mug. Great for busy mornings at home, or even taking with you to heat up at work when breakfast needs to be easy but still worth making.
Calories in Breakfast in a Mug
This recipe serves 1 and is 454 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Low calorie cooked sausage: Use a cooked low calorie sausage, sliced or chopped into small pieces. Chicken, turkey or lean pork sausages all work well.
- Eggs: Eggs bring everything together and give the breakfast mug that lovely omelette-style texture. Beat them well before adding to the mug so they cook evenly.
- Sweet potato: Sweet potato adds natural sweetness and makes this breakfast more filling. Dice it small so it softens quickly and cooks evenly in the microwave.
- Paprika: Paprika adds a gentle smoky warmth and gives the eggs a lovely colour. You can use sweet or smoked paprika depending on the flavour you prefer.
- Salt and black pepper: Simple seasoning, but important for bringing out the flavour of the eggs, sausage and sweet potato.
- Cheddar: A little cheddar adds extra flavour and a lovely melted finish to the breakfast mug.
- Grape tomatoes: These add a fresh juicy bite on top. Slice them in half or quarters so they are easy to eat with the rest of the breakfast mug.
- Avocado: Avocado makes a great creamy topping once the eggs are cooked. Add it at the end rather than cooking it in the mug.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
This Breakfast in a Mug is easy to switch up depending on what you have in, just make sure any meat you add is already cooked before it goes into the mug.
- Swap the sausage
Use cooked ham, lean cooked bacon, turkey bacon or even leftover cooked chicken instead of sausage or a vegetarian sausage or bacon if you are vegetarian. Just chop it small so it mixes evenly through the egg. - Change the cheese
Cheddar works perfectly, but you can swap it for red Leicester, mozzarella, Monterey Jack, feta or a little parmesan. Use whichever cheese you enjoy or have in the fridge. - Change the sweet potato
Regular potato works too, or you can use cooked diced butternut squash for a slightly sweeter flavour. Leftover roasted potatoes are also great if you have some in the fridge. - Add extra vegetables
Finely chopped peppers, mushrooms, spinach or courgette would all work well. Just keep the pieces small so they cook quickly and don't make the mug too watery. - Switch the seasoning
Smoked paprika, garlic powder, chilli flakes or a pinch of Cajun seasoning can all be used to change the flavour. - Change the toppings
Instead of avocado and tomatoes, try a spoonful of salsa, chopped spring onions, fresh herbs or a little hot sauce for extra flavour
Making It a Filling Breakfast
This breakfast in a mug is already a great protein-packed option, but if you want to make it into a more filling breakfast, serve it alongside some fresh fruit and a little yoghurt. It adds a nice balance of sweetness and freshness, without needing much extra effort.
Pair it with your favourite tea or coffee and you have a simple breakfast that feels complete, keeps you satisfied, and is still quick enough for those busy mornings when you do not have time for anything complicated.
More Breakfast Recipes
Looking for more breakfast recipes? Check out these:
See more Breakfast Recipes →
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
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Recipe Card
Quick Breakfast in a Mug
This Breakfast in a Mug is a quick, filling and easy morning meal that comes together in minutes with simple ingredients.
Ingredients
- 70g (2.5oz) of sweet potato, peeled and cubed small
- ½ teaspoon of paprika
- pinch of salt and pepper
- 2 large eggs, beaten
- 20g (0.7oz) of cheddar, grated
- 1 small low calorie sausage cooked, chopped (approx 60g/2oz)
- 1 spring onion chopped
- 2 grape tomatoes, quartered
- 30g (1oz) of avocado, cubed
- olive oil
Instructions
- Add the sweet potato to a large microwave-safe mug. Add the paprika and a little salt and black pepper, spray with olive oil and mix well to coat.
- Place a small plate over the top of the mug and microwave on high for 2 minutes. Remove, carefully stir, then add the eggs, cheddar, green onion and sausage, mixing gently to combine.
- Place the mug back in the microwave, this time uncovered, and cook on high for 30 seconds. Check the egg, then continue to cook in 30 second intervals until the egg is fully set.
- Top with the chopped tomato and avocado, then season with a little more salt and black pepper before serving.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use a gluten free sausage
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Nutritional information etc are an estimate and are to be used for informational purposes only. Ingredients can vary in values from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate values yourself by the ingredients you use and the tools provided to you as a member of the programme you are following.
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Nutrition Information
Yield
1Serving Size
1 SERVINGAmount Per Serving Calories 454Total Fat 31gSaturated Fat 12gUnsaturated Fat 19gCholesterol 416mgSodium 411mgCarbohydrates 22gFiber 5gSugar 2gProtein 32g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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