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.
Ingredients
Scale
- 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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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