Fluffy Sunrise Breakfast Egg Muffins Recipe: Morning Magic

Mornings buzz with energy when these protein-packed breakfast egg muffins burst with delicious potential.

Packed with wholesome ingredients, this simple recipe delivers a knockout breakfast solution.

Savory and satisfying, these portable muffins combine nutrition and convenience in every single bite.

Cheese, vegetables, and protein merge into compact breakfast wonders that keep you fueled all morning long.

Busy people adore how quickly these muffins come together with minimal effort.

Each muffin packs a flavor punch that’ll make your taste buds dance with delight.

Serve them hot or enjoy them chilled – these egg muffins are your new breakfast game-changer.

Quick Recipe Overview

Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 1 hour

Calories: 155 kcal

Servings: 7

Breakfast Egg Muffins: What You’ll Need

• Ground Breakfast Sausage: Delivers rich, savory flavor and hearty protein punch, choose high-quality meat with minimal additives for best taste and texture.

• Sweet Potatoes, Yellow Onion, Green Bell Pepper, Red Bell Pepper: Provides colorful nutrition, crisp texture, and balanced sweetness, select fresh, firm vegetables with vibrant colors for maximum flavor and nutrients.

• Avocado Oil Spray: Ensures easy release and prevents sticking, offers light, clean coating with heart-healthy benefits, select organic spray for pure, clean cooking experience.

Muffin Tin Must-Haves and Prep Tools

• Muffin Tin: 12-cup standard size for perfectly portioned egg muffins.
• Mixing Bowl: Large, sturdy bowl for whisking eggs and combining ingredients.
• Whisk: Essential for blending eggs and seasonings smoothly.
• Skillet: Cast iron or non-stick pan for browning sausage and vegetables.
• Cutting Board: Solid surface for chopping green onions, sweet potatoes, and vegetables.
• Sharp Knife: For precise dicing of ingredients.
• Measuring Spoons: To accurately measure salt, pepper, and garlic powder.
• Avocado Oil Spray: For greasing muffin tin and preventing sticking.

How to Bake Fluffy, Fillable Egg Muffins

• Morning Prep Kitchen Setup

Gather all your cooking tools and create a cozy cooking space with clean counters and all necessary equipment ready to go.

• Protein Foundation

Brown savory sausage in a skillet, creating delicious golden edges and releasing rich flavors. Toss in colorful sweet potatoes and let them become wonderfully tender.

• Veggie Companions

Introduce diced onions and bell peppers to the sizzling pan, allowing them to soften and blend with the meat’s delicious essence.

• Egg Mixture Magic

Whisk eggs with a splash of creamy coconut milk, sprinkle in fresh green onions, and add a dash of zesty seasonings for an extra flavor kick.

• Muffin Tin Assembly

Lightly coat your muffin tin with a quick spray of oil. Distribute the sausage and vegetable mixture evenly, then pour the egg blend over the top, filling each cup about three-quarters full.

• Baking Transformation

Slide the tin into a preheated oven and let the egg cups bake until they puff up and turn a beautiful golden color, typically around 20 minutes.

• Breakfast Celebration

Remove from the oven, let cool for a few moments, and enjoy your portable, protein-packed morning meal.

Flavor Tips for Veggies, Cheese, or Proteins

• Experiment with different protein options like turkey, chicken, or plant-based sausage to keep the recipe exciting and suit various dietary preferences.
• Kick up the heat by adding jalapeños, red pepper flakes, or swap hot sauce for sriracha to create a personalized flavor profile that matches your spice tolerance.
• Mix in additional vegetables like spinach, kale, mushrooms, or zucchini to increase nutritional value and add extra texture to your egg muffins.
• These egg muffins can be prepared in advance, stored in an airtight container in the refrigerator for up to 4 days, or frozen for up to 3 weeks – perfect for quick grab-and-go breakfasts or meal prep.
• Sprinkle shredded cheese like cheddar, pepper jack, or feta on top during the last 5 minutes of baking for a melty, delicious twist that adds rich flavor and creamy texture.

Serving Muffins for Breakfast On-the-Go

• Hearty Breakfast Plate: Serve these egg muffins alongside crispy bacon strips and fresh mixed berries for a protein-packed morning meal that'll energize your day.
• Weekend Brunch Spread: Create a colorful buffet by arranging these muffins with sliced avocado, roasted cherry tomatoes, and a light herb salad for a restaurant-style presentation.
• Portable Meal Prep: Pack these muffins in meal prep containers with a small container of hot sauce or salsa for a quick grab-and-go breakfast that stays delicious and fresh throughout the week.
• Keto-Friendly Plating: Complement these low-carb egg muffins with a small side of sautéed spinach and a dollop of Greek yogurt for added nutrition and flavor complexity.

Storing Egg Muffins for Weekday Reheats

• Quick Breakfast Prep: Whip up these egg muffins on Sunday and enjoy grab-and-go protein-packed breakfasts throughout the busy work week. Perfect for meal preppers who want delicious, nutritious mornings without morning stress.
• Refrigeration Strategy: Store cooled muffins in an airtight container in the refrigerator for up to 4 days. Wrap individually for easy grab-and-reheat options during hectic mornings.
• Freezer-Friendly Hack: Freeze these muffins in a single layer, then transfer to a freezer bag. They'll stay fresh for 2-3 months. Microwave from frozen for 30-45 seconds for a quick, warm breakfast.
• Reheating Magic: Warm refrigerated or thawed muffins in the microwave for 20-30 seconds, or crisp them in a toaster oven for a slightly crunchy exterior that brings back that fresh-baked flavor and texture.

Hearty Breakfast Egg Muffins Recipe

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4.6 from 33 reviews

• Total Time: 1 hour
• Yield: 7 1x

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Description

Savory breakfast egg muffins combine protein-packed ingredients with simple preparation. Cheesy, veggie-filled handheld treats offer quick morning nourishment for hungry people seeking delicious protein options.

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Ingredients

Scale 1x2x3x

• 6 large eggs
• 0.5 lb (0.23 kg) ground breakfast sausage
• 0.25 cups (4 tbsps / 59 ml) small diced sweet potatoes
• 0.25 cups (4 tbsps / 59 ml) finely diced yellow onion
• 0.25 cups (4 tbsps / 59 ml) diced green bell pepper
• 0.25 cups (4 tbsps / 59 ml) diced red bell pepper
• Avocado oil spray, for greasing muffin pan
• Salt, to taste
• Black pepper, to taste

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Instructions

1. Sauté Protein and Vegetables: In a skillet over medium-high heat, brown sausage until crumbled, then integrate diced sweet potatoes, onions, and bell peppers. Cook until vegetables become tender and slightly translucent.
2. Prepare Egg Mixture: Whisk eggs with coconut milk, green onions, salt, black pepper, garlic powder, and hot sauce in a mixing bowl until smooth and thoroughly combined.
3. Assemble Muffin Tin: Preheat oven to 350°F (175°C) with rack centered. Generously spray a 12-cup muffin tin with avocado oil. Distribute sautéed sausage and vegetable mixture evenly across muffin cups, filling one-third of each compartment.
4. Fill and Bake: Pour whisked egg mixture over the sausage, filling each cup about three-quarters full. Transfer to preheated oven and bake for 20-25 minutes, monitoring for a golden-brown surface and fully set eggs.
5. Cool and Serve: Remove from oven and let egg muffins rest for 5 minutes, allowing them to stabilize before carefully extracting from the tin.

Notes

• Meal Prep Magic: These egg muffins can be refrigerated for up to 5 days, making them perfect for busy mornings or quick protein-packed snacks.
• Customize with Creativity: Swap sausage with bacon, ham, or keep vegetarian by adding extra vegetables like spinach or mushrooms for variety.
• Freezer-Friendly Option: Freeze individual muffins in airtight containers for up to 3 months, reheating directly from frozen in 30-second microwave intervals.
• Prevent Sticking Technique: Use parchment paper liners or silicone muffin cups for easier removal and minimal cleanup after baking.

• Prep Time: 30 minutes
• Cook Time: 30 minutes
• Category: Breakfast, Snacks
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 7
• Calories: 155
• Sugar: 1 g
• Sodium: 300 mg
• Fat: 12 g
• Saturated Fat: 4 g
• Unsaturated Fat: 7 g
• Trans Fat: 0 g
• Carbohydrates: 6 g
• Fiber: 1 g
• Protein: 9 g
• Cholesterol: 60 mg