These Cheesy Egg Muffins are packed with protein, veggies, and savory chicken sausage, making them a perfect grab-and-go breakfast or snack. Easy to prepare, they’re a healthy and delicious way to start your day!
Preparation Time: 10 minutes
Cooking Time: 20-25 minutes
Servings: 6 muffins
Ingredients
- 6 medium-sized eggs
- 4 tbsp (60 ml) milk or cream
- 2 tbsp (30 g) chopped chicken sausage
- 1.5 cups (225 g) mixed veggies (any of your choice)
- 1/2 cup (60 g) shredded cheese
- 1 tbsp (14 g) butter
- 1/2 tsp black pepper
- 1/2 tsp salt
Directions
- Preheat Oven:
- Preheat your oven to 375°F (190°C).
- Grease a muffin tin with butter or non-stick spray.
- Prepare Egg Mixture:
- In a large bowl, whisk together eggs, milk or cream, salt, and pepper until well combined.
- Cook Sausage and Veggies:
- Melt butter in a pan over medium heat.
- Add chopped chicken sausage and mixed veggies.
- Sauté until the vegetables are tender, about 5 minutes.
- Fill Muffin Cups:
- Divide the sausage and vegetable mixture evenly among the greased muffin tin cups.
- Add Egg Mixture:
- Pour the egg mixture over the sausage and veggies, filling each muffin cup about 3/4 full.
- Add Cheese:
- Sprinkle shredded cheese on top of each cup.
- Bake:
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly golden on top.
- Cool and Serve:
- Remove the muffins from the oven and let them cool slightly before serving.
5 Serving Suggestions
- Pair with fresh fruit for a balanced breakfast.
- Serve with avocado slices or guacamole for added creaminess.
- Accompany with a side of toast or bagels for a hearty meal.
- Add a dollop of salsa or hot sauce for a spicy kick.
- Pack in a lunchbox as a protein-rich snack.
Cooking Tips
- Chop the veggies into small, even pieces for consistent cooking.
- Use silicone muffin cups for easy removal and less cleanup.
- Customize with your favorite add-ins like spinach, mushrooms, or bell peppers.
- For a smoky flavor, use smoked chicken sausage or bacon.
- Double the recipe to meal prep for the week.
Nutritional Benefits
- Protein-Rich: Eggs and chicken sausage provide high-quality protein.
- Vitamins and Fiber: Veggies add essential vitamins and dietary fiber.
- Calcium: Cheese contributes to bone health.
- Low-Carb: Great for low-carb and keto diets.
- Energy Boosting: Perfect start to the day with balanced nutrients.
Dietary Information
- Gluten-Free: Naturally gluten-free, no flour or wheat-based ingredients.
- Keto-Friendly: Low in carbs, high in fats and protein.
- Vegetarian Option: Omit sausage and add more veggies or plant-based sausage.
Nutritional Facts (Per Muffin)
- Calories: ~120
- Carbohydrates: 2 g
- Protein: 8 g
- Fat: 9 g
- Fiber: 1 g
- Sodium: ~200 mg
Storage
- Refrigeration: Store in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze muffins individually in a sealed bag for up to 1 month.
- Reheating: Warm in the microwave or oven before serving.
Why You’ll Love This Recipe
- Quick and easy to prepare for busy mornings.
- Customizable with your favorite ingredients.
- Nutritious, filling, and perfect for meal prepping.
- Delicious warm or cold, making it versatile for snacks and meals.
Conclusion
Cheesy Egg Muffins with Chicken Sausage and Veggies are a delightful and healthy breakfast option. Packed with protein, veggies, and savory cheese, they’re perfect for meal prepping or enjoying fresh out of the oven. These muffins are sure to become a household favorite, providing a tasty, nutritious start to your day!
10 Frequently Asked Questions
- Can I use turkey or pork sausage instead?
Yes, substitute with any sausage of your choice. - What other vegetables work well in this recipe?
Bell peppers, spinach, mushrooms, and zucchini are great options. - Can I make these dairy-free?
Use a dairy-free cheese alternative and substitute milk/cream with plant-based milk. - Can I freeze these muffins?
Yes, freeze individually for up to 1 month and reheat as needed. - How do I prevent the muffins from sticking?
Use a non-stick muffin tin or line with silicone or paper liners. - Can I omit the cheese?
Yes, but the muffins may be less creamy and rich. - How do I make them spicier?
Add chopped jalapeños or increase the chili flakes in the recipe. - How long do these muffins last in the fridge?
Store in an airtight container for up to 3 days. - Can I use egg whites instead of whole eggs?
Yes, replace each egg with 2 egg whites for a lower-fat option. - What’s the best way to reheat frozen muffins?
Reheat in the oven at 180°C (350°F) for 10-12 minutes or microwave for 1-2 minutes.