Description
These Loaded Breakfast Egg Muffins are the perfect healthy homemade recipe for meal prep. Packed with savory ground sausage, crispy potatoes, colorful veggies, and fresh herbs, these high-protein breakfast muffins are a great way to start your day. Whether you’re looking for healthy recipes easy or quick breakfast ideas, these egg muffins are a delicious and satisfying option.
Ingredients
Units
Scale
- 1/2 tbsp avocado oil
- 1/2 lb ground sausage
- 1/2 cup diced red bell pepper
- 1/4 cup chopped green onions
- 1 cup shredded potatoes
- 1/4 cup shredded cheddar cheese
- 6 eggs
- 1/2 cup canned coconut milk
- 1/2 tbsp hot sauce or buffalo sauce
- 1 1/2 tsp salt
- 1 tsp garlic powder
- 1/4 tsp black pepper
- 2 tbsp chopped parsley
Instructions
- Preheat the oven: Set oven to 350°F (175°C) and line a 12-count muffin tin with muffin liners.
- Cook the sausage and veggies: Heat a skillet over medium heat, add avocado oil, then cook the ground sausage, breaking it up as it browns. Once browned, add diced red bell peppers and cook for 3-4 minutes until tender. Remove from heat and stir in shredded potatoes and chopped green onions. Set aside.
- Prepare the egg mixture: In a large mixing bowl, whisk together eggs, coconut milk, hot sauce, salt, black pepper, garlic powder, and chopped parsley until well combined.
- Assemble the muffins: Lightly spray muffin liners with oil to prevent sticking. Evenly divide the sausage mixture into each muffin cup, then sprinkle cheddar cheese on top.
- Bake: Pour the egg mixture over the sausage mixture in each muffin cup, filling almost to the top. Bake for 25-30 minutes, or until the egg muffins are set and lightly golden on top.
- Cool and serve: Let muffins cool for a few minutes before removing from the tin. Enjoy warm or store for meal prep!
Notes
- These egg muffins store well in the fridge for up to 4 days or can be frozen for later.
- Reheat in the microwave for 30-45 seconds for a quick breakfast.
- Feel free to swap out the sausage for turkey sausage or add extra veggies like spinach or mushrooms.
Nutrition
- Serving Size: 1 muffin
- Calories: 140 kcal
- Sugar: 1g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 9g
- Cholesterol: 110mg