These Egg Muffins are a protein-packed, nutritious breakfast or snack option. Loaded with spinach, colorful bell peppers, and savory sausage, they’re easy to prepare and perfect for meal prep. Enjoy them warm or cold for a quick and healthy bite!
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Ingredients (Makes 12 Muffins)
- 6 large eggs
- 1/4 cup (60 ml) milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp paprika (optional)
- 1 cup (100 g) cooked sausage, crumbled or diced
- 1/2 cup (50 g) bell peppers, diced (red, yellow, or green)
- 1 cup (30 g) fresh spinach, chopped
- 1/4 cup (25 g) shredded cheddar or mozzarella cheese (optional)
- Cooking spray or oil for greasing the muffin tin
Directions
- Preheat the Oven:
- Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or oil.
- Prepare the Egg Mixture:
- In a large bowl, whisk together the eggs, milk, salt, pepper, and paprika until well combined.
- Add the Fillings:
- Divide the sausage, bell peppers, spinach, and cheese evenly among the muffin cups.
- Pour the Egg Mixture:
- Carefully pour the egg mixture into each muffin cup, filling them about 3/4 full.
- Bake:
- Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and slightly golden on top.
- Cool and Serve:
- Allow the muffins to cool for a few minutes in the tin before removing them. Serve warm or store for later.
Serving Suggestions
- Serve with a side of avocado slices or guacamole for added healthy fats.
- Pair with fresh fruit or a smoothie for a balanced breakfast.
- Enjoy as a grab-and-go snack during a busy day.
- Serve with a dollop of salsa or hot sauce for extra flavor.
- Include in a brunch spread with toast and a fresh salad.
Cooking Tips
- Customize the Fillings: Swap sausage with turkey, bacon, or a plant-based alternative. Add mushrooms or onions for more variety.
- Prevent Sticking: Use silicone muffin liners or grease the tin well to ensure easy removal.
- Even Cooking: Ensure the filling is evenly distributed across all muffin cups.
- Freeze for Later: Cool completely and freeze in an airtight container. Reheat in the microwave or oven when needed.
Nutritional Benefits
- High in Protein: Eggs and sausage provide a protein boost to keep you full.
- Rich in Vitamins: Spinach and bell peppers add vitamins A, C, and K.
- Low Carb: Perfect for keto or low-carb diets.
Dietary Information
- Gluten-Free
- Low Carb
- Vegetarian Option: Replace sausage with plant-based or vegetarian alternatives.
Nutritional Facts (Per Muffin)
- Calories: 90
- Protein: 7 g
- Carbohydrates: 2 g
- Fat: 6 g
- Fiber: 0.5 g
Storage
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Freeze for up to 2 months. Reheat in the microwave or oven before serving.
Why You’ll Love This Recipe
- Quick to make with minimal prep time.
- Portable and perfect for meal prep.
- Versatile with endless filling options.
- A healthy, low-carb, and protein-rich option.
Conclusion
These Egg Muffins with Spinach, Bell Pepper, and Sausage are a delicious and healthy way to start your day. Packed with protein and vegetables, they’re easy to prepare and versatile for any occasion. Whether for breakfast, lunch, or a snack, these muffins are a crowd-pleaser.
Frequently Asked Questions
- Can I use frozen spinach?
Yes, thaw and drain the spinach well to remove excess moisture. - Can I make these muffins dairy-free?
Absolutely! Skip the cheese and use non-dairy milk if needed. - Can I prepare these muffins ahead of time?
Yes, they’re perfect for meal prep and can be stored in the fridge or freezer. - What can I use instead of sausage?
Try diced chicken, ham, turkey bacon, or a plant-based alternative. - How do I prevent the muffins from sticking?
Use non-stick spray, silicone muffin liners, or a non-stick muffin pan. - Can I add more vegetables?
Absolutely! Mushrooms, onions, zucchini, or broccoli are great options. - How do I reheat these muffins?
Microwave for 30-60 seconds or bake at 350°F (175°C) for 5-7 minutes. - Can I make mini muffins instead?
Yes, use a mini muffin tin and reduce the baking time to 10-12 minutes. - What’s the best way to store them?
Keep them in an airtight container in the fridge or freezer for longer storage. - Are these muffins keto-friendly?
Yes, they’re low-carb and perfect for a keto diet. Just check your sausage and cheese for added carbs.