Start your day right with our quick and easy Sausage Egg and Cheese Breakfast Muffins! Ideal for meal prep, these muffins are not only delicious but also packed with 20 grams of protein, and are low in fat and carbs.
Ingredients:
Non-stick cooking spray
Sausage patties (meatless for low fat or regular for higher fat) – 6 pieces
Kraft Singles or another low-fat cheese slices – 3 slices
Frozen chopped spinach – 1 cup
Salt – 1/8tsp
Ready to use egg whites (higher protein, low fat) – or 6 whole eggs (lower protein, higher fat)
Instructions:
1) Preheat your oven to 350°F (175°C) and prepare a silicone muffin tray by lightly spraying it with non-stick cooking spray.
2) Place a sausage patty at the bottom of each muffin cup.
3) Add 1/2 slice of cheese on top of the sausage in each cup.
4) Divide the cup of frozen chopped spinach equally among the muffin cups, adding a pinch of salt to each.
5) Pour prepackaged egg whites or your egg choice into each muffin cup, leaving a bit of space at the top for expansion during baking.
6) Bake in the preheated oven for approximately 45 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
7) Allow the muffins to cool before removing them from the tray. If using a silicone tray, they should pop out easily; a metal tray may require a bit more coaxing.
Once cooled, these muffins can be stored in the refrigerator for a few days or frozen for longer storage. Microwave them for a quick and nutritious breakfast option.
Enjoy your healthy and delicious Sausage Egg and Cheese Breakfast Muffins, perfect meal prep option for any day of the week!
Today we’re doing breakfast meal prep with these delicious cheesy egg muffins. They’re packed with 20g of protein, low fat, low carb. Take just a few minutes to prepare. I’m using a silicone muffin tray so it’s easier to clean and nonstick, but we still need a little bit of cooking spray inside.
And then next we’re going to put our meat in the bottom. I actually like using this meatless sausage from Trader Joe’s. They taste great and the macros are fantastic. The other thing that’s great about these is that they fit directly in the muffin tray.
So we’ll go ahead and just put all of these directly into the bottom of each muffin opening so that we’re ready to go. Now for the cheese. Some people call this plastic cheese, but I love Kraft Singles for this because they melt really well. They’re low calorie, they’re low fat,
And they just do a really good job in a dish like this. But you could definitely use another kind of cheese. I just avoid things like cheddar, which tend to get greasy instead of gooey when they melt. Next, we’ll need some kind of vegetable. I like to use this frozen chopped spinach.
About one cup total here that I’ll just divide up equally between the six muffins. You can just eyeball this. It’s totally fine. I add a bit of salt to each one. Just sprinkle. And now the eggs. I’m using prepackaged egg whites here because they’re way easier and cheaper
Than buying whole eggs and separating the yolks, but you can definitely do that to or even use the whole eggs if you want some extra fat. Just fill up each muffin, leaving a little room at the top for it to expand when it cooks.
And once you’ve got the egg in there. That’s it. We’re going to take this. We’re going to put it in a preheated oven at 350 degrees for about 45 minutes. When it comes out. We’ll take a toothpick and put it in here like we would with actual muffins.
And if it comes out clean, then we’ll know it’s cooked. Because I’m using these silicone trays, they’ll generally pop out of here super easy. But if you’re using a metal tray, you probably want to add a little bit more cooking spray, and you may need to work it a little bit more.
So let’s cut this thing up and see what’s inside. We’ve got our sausage. We’ve got our egg, our spinach. Just look at that gooey yellow plastic cheese layer in there. These things are delicious and super simple to make. Once they’ve cooled off, you can store them
In the fridge for a few days, or I like to put them in the freezer. Just take one out and put it in the microwave for a quick breakfast. Thanks so much for watching.