Super Healthy Egg Muffins

Egg Muffins Close Up

Need a quick + healthy start to your morning? These egg muffins are perfect! They’re super versatile so you can use really any veggies or other protein sources that you like. I make these egg muffins and just use up whatever I have leftover at the end of the week. Make these babies on a Sunday and you’ll have breakfast for the week!

[ingredient showdown.]

Egg Muffin Ingredients

Eggs are an incredible whole food protein source. They are also loaded with other vitamins and minerals. Worried about the cholesterol in eggs? Don’t be! The cholesterol from eggs is not going to increase your cholesterol as long as you’re eating a healthy balanced diet. In fact, eating too much sugar and have inflammation throughout your body can lead to high cholesterol. Eggs are one of my favorite foods because they’re good for you and they’re so versatile! Choose organic eggs whenever possible, or if you’re lucky enough to have your own chickens or know someone who does, you’re going to get a much higher quality egg that is pasture raised rather than a non-organic grocery store egg. Just look at the color of the yolk! The more orange yolk the better!

[loading up with veggies.]

Egg Muffin Veggies

Assembly is simple. Sauté up your veggies and sausage [or any other ingredients you choose] and add them to muffin tins. Then you’ll just pour the egg mixture on top and finish them off with cheese if you choose.

[add in the eggs.]

Egg Muffins and Whisked Eggs

[add the finishing touches and bake.]

 

Egg Muffins with Cheese

[the finished product.]

Egg Muffins Baked

Egg Muffins

servings: 12

INGREDIENTS

  • 1 Tbsp olive oil, coconut oil or grass-fed butter
  • 2 organic bell peppers, diced [any color]
  • ½ yellow onion, diced
  • 2 cups organic baby spinach
  • 10 eggs
  • 4 organic chicken sausages, chopped into bite size pieces [I like the True Story® brand from Costco]
  • 1 cup shredded cheese [I chose white cheddar in this recipe, but any cheese you like works great!]
  • 1 tsp sea salt
  • ½ tsp black pepper
  • ¼ tsp red pepper flakes, optional 

DIRECTIONS

Preheat oven to 350 degrees. Heat large skillet to medium heat and add oil or butter. Add bell peppers and onions. Saute for 3-5 minutes until tender and starting to brown. Next add sausage. Cook for a few minutes until slightly browned [the sausages are already fully cooked]. Last add fresh spinach and cook until wilted. Season mixture with ½ tsp sea salt, pepper and red pepper flakes. To assemble, add veggie and sausage mixture into individual muffin tins evenly. In a separate container, whisk together eggs and season with ½ tsp sea salt and pinch of black pepper. Pour egg mixture evenly into each muffin tin. Top with cheese. Bake in 350 degree oven for 30 minutes until the eggs are no longer runny. For a crispy, cheesy top, broil the muffins for 5 minutes. Once cooled, store in an airtight container in the fridge for up to 5 days.

serving suggestion: I usually eat 2 of these for breakfast or have one for an afternoon snack. You can heat them up or they also taste great cold.

Super Healthy Egg Muffins
 
Prep time
Cook time
Total time
 
Author:
Serves: 12
Ingredients
  • 1 Tbsp olive oil, coconut oil or grass-fed butter
  • 2 organic bell peppers, diced [any color]
  • ½ yellow onion, diced
  • 2 cups organic baby spinach
  • 10 eggs
  • 4 organic chicken sausages, chopped into bite size pieces [I like the True Story® brand from Costco]
  • 1 cup shredded cheese [I chose white cheddar in this recipe, but any cheese you like works great!]
  • 1 tsp sea salt
  • ½ tsp black pepper
  • ¼ tsp red pepper flakes, optional
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat large skillet to medium heat and add oil or butter.
  3. Add bell peppers and onions. Saute for 3-5 minutes until tender and starting to brown.
  4. Next add sausage. Cook for a few minutes until slightly browned [the sausages are already fully cooked].
  5. Last add fresh spinach and cook until wilted.
  6. Season mixture with ½ tsp sea salt, pepper and red pepper flakes.
  7. To assemble, add veggie and sausage mixture into individual muffin tins evenly.
  8. In a separate container, whisk together eggs and season with ½ tsp sea salt and pinch of black pepper.
  9. Pour egg mixture evenly into each muffin tin.
  10. Top with cheese.
  11. Bake in 350 degree oven for 30 minutes until the eggs are no longer runny.
  12. For a crispy, cheesy top, broil the muffins for 5 minutes.
  13. Once cooled, store in an airtight container in the fridge for up to 5 days.
  14. serving suggestion: I usually eat 2 of these for breakfast or have one for an afternoon snack. You can heat them up or they also taste great cold.

 

Egg Muffins Close Up

 

What did you think of this recipe? Let me know in the comments below!

 

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Angela Freed

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