Description
Breakfast Egg Muffins deliver protein-packed morning magic straight from your kitchen. Portable, customizable morsels combine eggs, vegetables, and cheese for a delightful start that energizes your day with minimal prep time.
Ingredients
Scale
Meat and Protein:
- 0.5 pounds (0.5 lb) ground breakfast sausage
Vegetables:
- 0.25 cups (4 tablespoons) small diced sweet potatoes
- 0.25 cups (4 tablespoons) finely diced yellow onion
- 0.25 cups (4 tablespoons) diced green bell pepper
- 0.25 cups (4 tablespoons) diced red bell pepper
Cooking Supplies:
- Avocado oil spray, for greasing muffin pan
Instructions
- Prepare all cooking equipment and ingredients, including a standard 12-cup muffin tin, skillet, and mixing bowl.
- Heat a skillet over medium-high temperature and thoroughly cook the sausage until it develops a rich, golden-brown color and is completely crumbled.
- Incorporate diced sweet potatoes into the skillet with the browned sausage, stirring consistently to ensure even cooking and prevent sticking.
- Add finely chopped onions and bell peppers to the sausage and sweet potato mixture, continuing to sauté until vegetables become tender and slightly translucent.
- Preheat the oven to 350°F (175°C), ensuring the rack is positioned in the center for consistent heat distribution.
- Thoroughly grease the muffin tin with avocado oil spray, covering every surface to prevent sticking.
- Whisk eggs, coconut milk, sliced green onions, salt, black pepper, garlic powder, and hot sauce in a large mixing bowl until completely smooth and well-integrated.
- Evenly distribute the sausage and vegetable mixture across the prepared muffin cups, filling approximately one-third of each compartment.
- Carefully pour the whisked egg mixture over the sausage, filling each cup about three-quarters full to allow room for rising.
- Transfer the muffin tin to the preheated oven and bake for 20 to 25 minutes, watching for a firm, golden-brown surface and fully set eggs.
- Remove from oven and allow egg muffins to cool for 5 minutes, which helps them maintain structural integrity when removing from the tin.
Notes
- Swap out ingredients based on what’s lurking in your fridge, making these egg muffins a flexible breakfast solution.
- Meal prep champions will love how these freeze beautifully for up to one month, allowing quick grab-and-go morning nutrition.
- Customize heat levels by adjusting hot sauce or adding different peppers for adventurous taste seekers.
- Store cooled muffins in airtight containers, separating layers with parchment paper to prevent sticking.
- Reheating works best at 50% microwave power for 30-45 seconds to maintain moisture and prevent rubbery texture.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 250 kcal
- Sugar: 2g
- Sodium: 800mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 10g
- Cholesterol: 40mg