These Cheesy Egg Muffins with Chicken Sausage and Veggies are a delicious and convenient breakfast or snack option. Packed with protein, vegetables, and a melty cheese filling, these muffins are perfect for meal prep, on-the-go meals, or a wholesome start to your day. The combination of eggs, sausage, and vegetables is not only flavorful but also offers a balanced mix of nutrients.
Preparation, Cook, and Total Times:
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Prep Time: 10 minutes
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Cook Time: 20 minutes
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Total Time: 30 minutes
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Cuisine: Breakfast, Meal Prep
Ingredients:
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6 medium-sized eggs
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4 tbsp (60 ml) milk or cream
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2 tbsp (30 g) chopped chicken sausage
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1.5 cups (225 g) mixed veggies (any of your choice, such as bell peppers, spinach, onions, or tomatoes)
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1/2 cup (60 g) shredded cheese (cheddar, mozzarella, or a cheese of your choice)
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1 tbsp (14 g) butter
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1/2 tsp black pepper
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Salt, to taste
Directions:
1. Preheat the Oven:
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Begin by preheating your oven to 350°F (175°C). Prepare a muffin tin by lightly greasing each cup with cooking spray or butter.
2. Prepare the Chicken Sausage:
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In a small skillet, melt 1 tablespoon of butter over medium heat.
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Add 2 tablespoons of chopped chicken sausage to the pan and cook for about 3-4 minutes, stirring occasionally, until the sausage is browned and cooked through. Remove from the heat and set aside.
3. Prepare the Vegetables:
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While the sausage is cooking, chop your vegetables. You can use a variety of veggies such as bell peppers, spinach, onions, or tomatoes. Aim for about 1.5 cups (225 g) of mixed vegetables.
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Add these vegetables to the muffin tin, distributing them evenly across each muffin cup.
4. Make the Egg Mixture:
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In a medium-sized bowl, whisk together the 6 eggs, 4 tablespoons of milk or cream, 1/2 teaspoon black pepper, and a pinch of salt to taste. Mix well until the eggs are fully combined and slightly frothy.
5. Assemble the Muffins:
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Evenly distribute the cooked chicken sausage into each muffin cup on top of the vegetables.
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Pour the egg mixture evenly over the sausage and vegetables in each cup.
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Sprinkle 1/2 cup of shredded cheese evenly over the tops of the muffins.
6. Bake the Muffins:
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Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the eggs are set and a toothpick inserted in the center comes out clean. The tops should be golden brown and slightly puffed.
7. Cool and Serve:
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Once baked, let the muffins cool for a few minutes before removing them from the muffin tin. Serve warm for breakfast, or allow them to cool completely and store in an airtight container for meal prep.
Nutritional Information (Approximate per muffin, based on 6 servings):
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Calories: 150-180 kcal
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Protein: 10-12 g
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Fat: 10-12 g
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Carbohydrates: 4-6 g
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Fiber: 1-2 g
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Sugar: 2-3 g
The Origins and Popularity of This Recipe:
These cheesy egg muffins are a modern take on a classic breakfast dish. Eggs have long been a staple breakfast item across the world, and they are often used in various baked dishes. The concept of muffin tins for individual servings has grown in popularity due to the rise of meal prepping and the need for easy, grab-and-go meals. This recipe combines the versatility of eggs with the flavor of chicken sausage and fresh vegetables, making it an ideal breakfast or snack.
The popularity of savory breakfast muffins has increased as more people seek healthy yet convenient options. By making these muffins ahead of time, you can have a nutritious breakfast ready in minutes on busy mornings.
Reasons Why You’ll Love This Recipe:
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Quick and Easy: These muffins come together quickly and bake in just 20 minutes, making them perfect for busy mornings.
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Customizable: You can adjust the ingredients to your preferences, using different vegetables, meats, or cheeses.
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Packed with Protein: With eggs and chicken sausage, these muffins provide a great source of protein, helping to keep you full throughout the morning.
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Meal Prep Friendly: These muffins are perfect for meal prep. You can make them in advance and store them in the fridge or freezer for a convenient, healthy snack or breakfast.
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Vegetarian Option: You can easily make a vegetarian version by omitting the chicken sausage and adding extra vegetables or plant-based sausage.
Health Benefits:
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High in Protein: The eggs and chicken sausage provide a solid amount of protein, which is essential for muscle repair and overall health.
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Low in Carbs: With a small amount of carbohydrates from the vegetables, these muffins are low-carb and perfect for those following a ketogenic or low-carb diet.
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Packed with Nutrients: Vegetables like bell peppers, spinach, and onions are rich in vitamins and antioxidants, contributing to overall health and well-being.
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Good Fats: The addition of cheese and eggs provides healthy fats, which are essential for brain function and hormone regulation.
Serving Suggestions:
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With Fresh Fruit: Pair these muffins with a side of fresh fruit like berries or citrus for added vitamins and fiber.
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Top with Avocado: For added healthy fats, serve with a dollop of mashed avocado.
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Serve with a Side Salad: For a more complete meal, serve with a light green salad or sautéed greens.
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Salsa or Hot Sauce: Add a drizzle of salsa or your favorite hot sauce to give the muffins an extra kick.
Cooking Tips:
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Customize with Your Favorite Veggies: You can use any vegetables you like in this recipe. Try adding spinach, mushrooms, or even zucchini for a different flavor.
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Use Turkey or Plant-Based Sausage: If you prefer a leaner option or are following a plant-based diet, you can substitute the chicken sausage with turkey sausage or plant-based alternatives.
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Use Non-Dairy Milk: If you’re lactose intolerant or following a dairy-free diet, substitute the milk with almond milk or oat milk.
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Make Ahead: These muffins store well in the fridge for up to 3 days or can be frozen for up to 3 months. Reheat in the microwave for a quick breakfast on busy days.
Variations to Try:
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Vegetarian Muffins: Skip the sausage and add more vegetables like mushrooms, spinach, or kale. You could also include plant-based cheese to keep it vegetarian.
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Spicy Muffins: Add some diced jalapeños or chili flakes to the egg mixture for a spicy kick.
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Different Meats: Swap out the chicken sausage for turkey sausage, bacon bits, or ham for a different protein source.
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Cheese Variety: Try different cheeses like feta, goat cheese, or pepper jack for varied flavors.
Conclusion:
These Cheesy Egg Muffins with Chicken Sausage and Veggies are a perfect, balanced meal that is both delicious and nutritious. With the flexibility to adapt to your taste preferences and dietary needs, these muffins are an excellent choice for breakfast, a snack, or meal prep. They are packed with protein, healthy fats, and vitamins, making them a great way to fuel your day. Whether you’re preparing for the week ahead or enjoying a quick breakfast, these muffins will leave you satisfied and ready to take on anything.
10 Comprehensive FAQ Section:
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Can I make these muffins dairy-free? Yes, you can substitute the cheese with dairy-free cheese and use plant-based milk like almond or oat milk.
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Can I use other types of sausage in this recipe? Absolutely! You can use turkey sausage, plant-based sausage, or even bacon for a different flavor.
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How long do these muffins last in the fridge? They will last in the fridge for up to 3 days when stored in an airtight container.
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Can I freeze these muffins? Yes, these muffins freeze well. Store them in an airtight container or freezer bag for up to 3 months. Reheat them in the microwave or oven when ready to eat.
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Can I add more vegetables to this recipe? Yes, feel free to add extra vegetables like spinach, mushrooms, or zucchini to suit your taste.
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Can I make these muffins without the sausage? Yes, you can omit the sausage and add extra vegetables or a meat alternative for a vegetarian option.
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How can I make these muffins spicier? Add some diced jalapeños, chili flakes, or a hot sauce drizzle for some heat.
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Can I use a different type of cheese? Yes, you can use any cheese you like, such as feta, goat cheese, or pepper jack.
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Can I make these muffins ahead of time? Yes, these muffins are perfect for meal prep. You can make them in advance and store them in the fridge or freezer.
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Can I add nuts to the muffins? Nuts are not typically used in this recipe, but you could experiment by adding chopped nuts for added texture and flavor.
Enjoy making these muffins and experimenting with your favorite ingredients!