These Cheesy Egg Muffins are a protein-packed breakfast or snack loaded with chicken sausage, veggies, and gooey cheese. Quick to prepare and perfect for meal prep, these muffins are a delicious way to start your day!
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Servings
- Makes: 6 muffins
Ingredients
- 6 medium-sized eggs
- 4 tbsp (60 ml) milk or cream
- 2 tbsp (30 g) chicken sausage, chopped
- 1.5 cups (225 g) mixed veggies (e.g., bell peppers, spinach, onions)
- ½ cup (60 g) shredded cheese (cheddar or mozzarella)
- 1 tbsp (14 g) butter (for greasing the pan)
- ½ tsp black pepper (adjust to taste)
- Salt to taste
Directions
1. Preheat the Oven:
- Preheat your oven to 375°F (190°C). Grease a muffin tin with butter or use muffin liners.
2. Prepare the Egg Mixture:
- In a bowl, whisk together the eggs, milk, black pepper, and salt until well combined.
3. Cook the Sausage and Veggies:
- Heat a skillet over medium heat. Add the chicken sausage and cook until lightly browned.
- Add the mixed veggies and sauté for 2–3 minutes until softened. Remove from heat.
4. Assemble the Muffins:
- Divide the sausage and veggie mixture evenly among the muffin cups.
- Pour the egg mixture into each cup, filling about three-quarters full.
- Sprinkle shredded cheese on top of each muffin.
5. Bake:
- Bake in the preheated oven for 18–20 minutes, or until the eggs are set and the tops are golden.
6. Serve:
- Let the muffins cool for a few minutes before removing them from the tin. Serve warm or at room temperature.
Serving Suggestions
- Pair with fresh fruit or a smoothie for a balanced breakfast.
- Serve with avocado slices or a dollop of sour cream for extra creaminess.
- Enjoy as a grab-and-go snack or pack in a lunchbox.
- Pair with a green salad for a light and satisfying meal.
Cooking Tips
- Use silicone muffin liners to prevent sticking and for easy cleanup.
- Customize the veggies based on your preference; zucchini, mushrooms, or tomatoes work well.
- Add a pinch of chili flakes for a spicy kick.
- For a richer flavor, substitute milk with heavy cream.
Nutritional Benefits
- Eggs are a great source of high-quality protein and essential nutrients.
- Chicken sausage adds lean protein for a satisfying meal.
- Veggies provide vitamins, minerals, and fiber.
Dietary Information
- Gluten-free and low-carb.
- Can be made dairy-free by omitting the cheese or using plant-based alternatives.
Nutritional Facts (Per Muffin)
- Calories: ~100
- Protein: 8 g
- Carbohydrates: 2 g
- Fat: 6 g
- Fiber: 0.5 g
- Sodium: 180 mg
Storage
- Refrigerate: Store in an airtight container for up to 3 days.
- Freeze: Wrap individual muffins in plastic wrap and store in a freezer bag for up to 1 month.
- Reheat: Warm in the microwave or oven before serving.
Why You’ll Love This Recipe
- Quick and easy to make, perfect for busy mornings.
- Customizable with your favorite veggies and cheeses.
- Ideal for meal prep, saving time throughout the week.
- High in protein to keep you energized.
Conclusion
Cheesy Egg Muffins with Chicken Sausage and Veggies are a convenient and nutritious way to enjoy a delicious breakfast or snack. Packed with flavor and easy to make, they’re sure to become a staple in your meal rotation. Try them today for a satisfying start to your day!
Frequently Asked Questions (FAQ)
- Can I use turkey sausage instead of chicken sausage?
Yes, turkey sausage works well as a substitute. - What other vegetables can I use?
Mushrooms, broccoli, and cherry tomatoes are great additions. - Can I make these egg muffins dairy-free?
Yes, omit the cheese or use dairy-free cheese alternatives. - How do I prevent the muffins from sticking?
Grease the muffin tin well or use silicone muffin liners. - Can I add spices for extra flavor?
Absolutely! Paprika, cumin, or Italian seasoning work wonderfully. - Can I freeze these muffins?
Yes, freeze them individually and reheat in the microwave or oven. - Can I use egg whites instead of whole eggs?
Yes, substitute 2 egg whites for each whole egg. - How long do they stay fresh?
They stay fresh in the refrigerator for up to 3 days. - Can I double the recipe?
Yes, simply adjust the ingredient quantities for larger batches. - What dipping sauces pair well with these muffins?
Ketchup, hot sauce, or garlic aioli are great options.