These muffins are the perfect Lean & Clean breakfast as they are full of protein, healthy fats and veggies. Instead of buying premade sausage that is often higher in fat than protein, I make my own so that I know exactly what is going in it (and not in it).
I suggest making a batch or 2 of muffins at the beginning of the week to have as quick on-the-go option for busy mornings. If you are enjoying these on their own, I recommend having 2 (you can also add a bit of avocado on top) to make sure you feel satisfied until lunch and that your blood sugar stays balanced throughout the morning.
Ingredients
For the Sausage:
- 1 pound ground pork or turkey (make sure it’s sugar-free and preservative-free)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground sage
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon dried thyme
For the Egg Muffins:
- 8 large eggs
- Salt and black pepper, to taste
- 1/4 cup diced bell pepper (any color)
- 1/4 cup diced onions
- 1/4 cup chopped spinach or kale
- Coconut oil or avocado oil for greasing the muffin pan
Directions
Preheat your oven to 350°F (175°C).
In a mixing bowl, combine the ground pork or turkey with all the sausage seasonings: salt, black pepper, sage, garlic powder, onion powder and thyme. Mix the seasonings thoroughly into the ground meat.
Heat a skillet over medium heat and cook the seasoned sausage mixture until it’s browned and cooked through, breaking it into small pieces as it cooks. This will take about 5-7 minutes. Remove the cooked sausage from the skillet and set it aside.
In a separate bowl, crack the eggs and beat them well. Season the beaten eggs with a pinch of salt and black pepper to taste.
Grease the muffin tin with coconut oil or avocado oil. Divide the cooked sausage equally among the muffin cups, placing a portion of sausage in each.
Sprinkle diced bell peppers, onions, tomatoes, and chopped spinach or kale on top of the sausage in each muffin cup.
Pour the beaten egg mixture over the sausage and vegetables in each muffin cup, filling them to about 2/3 full.
Place the muffin tin in the preheated oven and bake for 15-20 minutes or until the eggs are set and slightly golden on top.
Allow the muffins to cool for a few minutes before removing them from the muffin tin. Serve hot and enjoy your sausage and egg muffins!