These Scrambled Egg Muffins are an ideal grab-and-go breakfast or snack that can be made in advance for a busy week. Packed with flavorful pork sausage, fresh vegetables, and sharp Cheddar cheese, these muffins are both hearty and filling. They’re perfect for breakfast, brunch, or a quick meal when you’re on the go. Plus, they store and freeze well, making them an excellent option for meal prepping.
Full Recipe:
Ingredients:
- ½ pound bulk pork sausage
- 12 eggs
- ½ cup chopped onion
- ½ cup chopped green bell pepper (optional, to taste)
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon garlic powder
- ½ cup shredded Cheddar cheese
Directions:
- Cook the Sausage: In a large skillet, cook the bulk pork sausage over medium-high heat until fully browned. Break it into crumbles as it cooks. Once browned, drain the excess grease.
- Prepare the Egg Mixture: In a large bowl, whisk the 12 eggs until well beaten. Add the salt, black pepper, and garlic powder, mixing to combine.
- Combine Ingredients: Stir in the cooked sausage, chopped onion, green bell pepper (if using), and shredded Cheddar cheese to the egg mixture. Mix until all ingredients are well incorporated.
- Fill Muffin Cups: Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin or line with paper liners. Evenly distribute the egg mixture into the muffin cups.
- Bake: Place the muffin tin in the preheated oven and bake for about 20-25 minutes, or until the eggs are fully set and the tops are lightly golden brown.
- Cool and Serve: Allow the muffins to cool slightly before removing them from the tin. Serve warm or store for later.
Nutritional Information (per serving):
- Calories: Approximately 180 kcal per muffin (based on 12 muffins)
- Fat: 14g
- Saturated Fat: 6g
- Cholesterol: 150mg
- Sodium: 400mg
- Carbohydrates: 2g
- Fiber: 0g
- Sugars: 1g
- Protein: 12g
Storage and Freezing Tips:
- Store leftover egg muffins in an airtight container in the refrigerator for up to 3 days.
- To freeze, individually wrap the muffins in foil, place them in a freezer-safe container, and freeze for up to 3 months. Reheat in the microwave or oven when ready to serve.
A Brief History of Sausage and Eggs
The combination of sausage and eggs has been a beloved breakfast pairing for centuries. Sausage itself has an extensive history, with its origins traced back to ancient civilizations such as the Romans and Greeks, who would often encase ground meat in animal intestines or other casings to preserve it. Over time, sausage evolved into many regional varieties, with pork becoming the most popular base meat.
Eggs, on the other hand, have been a staple in many cultures for thousands of years. In ancient Rome, eggs were often consumed as a part of the morning meal, and by the Middle Ages, eggs were commonly used in both savory and sweet dishes. The pairing of eggs with sausage became widespread as people sought hearty, high-protein meals to start the day.
Today, the sausage and egg combination is a global favorite, whether served as part of a traditional American breakfast or enjoyed in international dishes like huevos rancheros or a classic English breakfast. The convenience of the muffin format makes this particular recipe an easy twist on a breakfast classic.
Why This Sausage and Egg Muffin Recipe is the Best
This Sausage and Egg Muffin recipe is a winner for several reasons. Not only does it combine the rich flavors of sausage, eggs, and cheese, but it also provides the ultimate in convenience. Here’s why this recipe is perfect for your next breakfast or brunch:
1. Simple and Accessible Ingredients
This recipe calls for straightforward, easy-to-find ingredients. With bulk pork sausage, eggs, shredded cheddar cheese, and a few spices, you can easily prepare a satisfying and hearty breakfast. If you’re looking to make a healthier version, consider substituting turkey sausage or using egg whites instead of whole eggs.
2. Protein-Packed
Each muffin delivers around 12 grams of protein, thanks to the combination of sausage and eggs. Protein is a vital macronutrient that plays a key role in muscle repair, immune function, and overall satiety. Eating protein-rich foods in the morning can help keep you feeling fuller for longer, making this muffin a great choice to power through your day.
3. Customizable to Your Taste
One of the beauties of this recipe is its versatility. The base ingredients are highly adaptable depending on your dietary preferences. Want to add more vegetables for extra fiber and nutrients? Try adding spinach, mushrooms, or diced tomatoes. Prefer a different type of cheese? Swap out cheddar for Monterey Jack, mozzarella, or even a spicy pepper jack for a little kick. You can easily tailor these muffins to suit your taste and nutritional needs.
4. Perfect for Meal Prep
Meal prepping can save you time during busy weeks, and these muffins are ideal for preparing ahead of time. Once baked, the muffins store well in the refrigerator for up to five days. You can quickly grab a muffin for breakfast or a snack throughout the week. They’re also great for busy mornings when you need a quick breakfast on the go.
5. Great for Kids and Adults Alike
Kids and adults alike will love the savory combination of sausage, eggs, and cheese in these muffins. Because they’re individually portioned, they’re easy to serve and perfect for little hands. They’re also a great option for parents who need a quick and nutritious breakfast that everyone will enjoy.
Nutritional Benefits of Sausage and Egg Muffins
This recipe is not just delicious, but it also provides several nutritional benefits:
- High in Protein: Each muffin contains 12 grams of protein, which helps build muscle, supports a strong immune system, and keeps hunger at bay.
- Rich in Vitamins and Minerals: Eggs are an excellent source of vitamins A, B12, and D, as well as iron and selenium. These nutrients are important for maintaining healthy vision, boosting energy, and supporting metabolism.
- Healthy Fats: The sausage and cheese contribute healthy fats, which are essential for overall health, hormone regulation, and brain function. While they should be consumed in moderation, fats help keep you satisfied longer and aid in nutrient absorption.
- Low in Carbohydrates: At just 2 grams of carbohydrates per muffin, these breakfast treats are a great option for low-carb and keto diets.
However, be mindful of the sodium content. Depending on the sausage brand you use, the sodium levels can be high. For a lower-sodium version, opt for reduced-sodium sausage and control the amount of salt you add to the egg mixture.
Tips for Perfect Sausage and Egg Muffins
- Use Lean Sausage: If you want to reduce the fat content, use lean pork sausage or turkey sausage. This will help make the muffins a bit healthier without sacrificing flavor.
- Don’t Overcook: Keep an eye on your muffins while they bake. Overcooking can cause them to become dry. They’re done when the tops are lightly golden brown and the eggs are fully set.
- Grease the Muffin Tin: Be sure to grease your muffin tin well to prevent sticking. You can use cooking spray, butter, or even line the cups with muffin liners for easier cleanup.
- Make Them Spicy: For a bit of heat, add a pinch of red pepper flakes or use spicy sausage. This will add a delicious kick to your muffins without overwhelming the flavor.
How to Store and Freeze Sausage and Egg Muffins
Storing: After baking, allow the muffins to cool completely before storing them in an airtight container. They’ll last in the refrigerator for up to 5 days.
Freezing: These muffins freeze incredibly well, making them perfect for meal prep. To freeze, wrap each muffin individually in plastic wrap or aluminum foil, then place them in a freezer bag. You can store them in the freezer for up to 3 months. To reheat, simply pop them in the microwave for 30-60 seconds, or heat them in the oven at 350°F (175°C) for about 10 minutes.
Why Sausage and Egg Muffins Are a Great Breakfast Choice
Sausage and Egg Muffins are a perfect combination of flavor, nutrition, and convenience. They provide a balanced breakfast that will keep you full and energized throughout the morning. Whether you’re meal prepping for the week or just want a quick, satisfying breakfast, these muffins are the ideal choice.
Not only are they easy to make, but they also offer plenty of room for customization. You can adjust the ingredients to suit your dietary preferences or use whatever you have on hand. These muffins are also great for families, as they can be made ahead of time and are a hit with both kids and adults alike.
Conclusion
Sausage and Egg Muffins are a delicious and nutritious breakfast option that offers the best of both worlds: convenience and flavor. With the right combination of protein, healthy fats, and customizable ingredients, this recipe is perfect for anyone looking to start their day on a high note. Try them today and discover why they’re becoming a breakfast favorite for so many!