Sausage egg muffins
Start your day with these delicious Sausage Egg Muffins! Packed with vienna sausages, red peppers, cheddar cheese, and seasoned to perfection, they're easy to make and perfect for a protein-packed breakfast or snack.
- 16 Mar 2024
- Cook time 30 min
- Prep time 15 min
- 4 Servings
- 7 Ingredients
Sausage egg muffins are a delicious and convenient option for a protein-packed breakfast or snack. They are easy to prepare and can be customized with your favorite ingredients. Here's a simple recipe to get you started.
Ingredients:
Instructions:
- Preheat your oven to 350°F (175°C).
2. Prepare the Muffin Tin:
- Lightly grease a 12-cup muffin tin with non-stick spray or line with muffin liners.
- Heat 1 tablespoon of coconut oil in a medium skillet over medium heat.
- Add the finely chopped Vienna sausages to the skillet and cook until they are browned and slightly crispy, about 5-7 minutes. Stir occasionally to prevent sticking.
- Once done, remove the skillet from heat and set the sausages aside to cool slightly.
- While the sausages are cooking, dice the red bell peppers.
- In a large mixing bowl, crack the 12 eggs and whisk them until the yolks and whites are fully combined.
- Add a dash of salt and black pepper to the eggs and mix well.
- Add the cooked sausages, diced red peppers, and shredded cheddar cheese to the egg mixture. Stir until all ingredients are evenly distributed.
- Carefully pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full. Distribute the mixture as evenly as possible to ensure each muffin has a good balance of ingredients.
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the eggs are fully set and the tops are slightly golden. A toothpick inserted into the center of a muffin should come out clean.
- Allow the muffins to cool in the tin for a few minutes, then transfer them to a wire rack to cool a bit more. Serve warm.
Tips:
- Preheat your oven to 375°F (190°C) before you start preparing your ingredients to save time.
- Ensure you grease the muffin tin well with coconut oil to prevent sticking and for easy cleanup.
- Dice the red peppers and sausages uniformly for even distribution in each muffin cup.
- Beat the eggs thoroughly with salt and pepper before pouring them into the muffin tin to ensure even seasoning.
- If you like your muffins extra cheesy, you can sprinkle a little more cheddar cheese on top before baking.
- Bake for 20-25 minutes, or until the egg muffins are fully set and slightly golden on top. Use a toothpick to check if they're done; it should come out clean.
- Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
These sausage egg muffins are perfect for meal prepping and can be easily stored in the refrigerator or freezer for a quick and satisfying meal any time. Enjoy the hearty combination of sausage, cheese, and vegetables in every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 510kcal | 20% |
| Protein | |
| Protein 33g | 21% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 1.26g | 3% |
| Sugar 2.89g | 3% |
| Fat | |
| Fat 40g | 46% |
| Saturated 18g | 57% |
| Cholesterol 690mg | - |
| Vitamins | |
| Vitamin A 450ug | 50% |
| Choline 540mg | 97% |
| Vitamin B1 0.21mg | 17% |
| Vitamin B2 0.86mg | 66% |
| Vitamin B3 1.51mg | 9% |
| Vitamin B6 0.36mg | 21% |
| Vitamin B9 140ug | 36% |
| Vitamin B12 2.41ug | 100% |
| Vitamin C 72mg | 84% |
| Vitamin E 2.86mg | 19% |
| Vitamin K 5ug | 4% |
| Minerals | |
| Calcium, Ca 280mg | 22% |
| Copper, Cu 0.04mg | 0% |
| Iron, Fe 3.31mg | 30% |
| Magnesium, Mg 36mg | 8% |
| Phosphorus, P 450mg | 36% |
| Potassium, K 400mg | 12% |
| Selenium, Se 66ug | 117% |
| Sodium, Na 920mg | 61% |
| Zinc, Zn 3.95mg | 36% |
| Water | |
| Water 220g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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