Scrambled Egg & Sausage Muffins

Carol Food

Today’s recipe is a cheesy breakfast egg and sausage cup or muffin with great taste and lower fat and salt. It’s a healthier combination with turkey (or chicken) sausage. According to the Food Network, pork sausage has 290-455 calories and 23-38 grams of fat per link. Turkey and chicken sausage have 140-160 calories and 7-10 grams of fat for the same amount. That’s hundreds of calories and fat grams dodged per link. You avoid loads of sodium too, and you don’t lose in the taste department either. 

They’re pretty, hearty, and easy to make. The muffins are great for breakfast, brunch, or lunch. If you don’t want a paper cup attached, you can grease the muffin tin or use a silicone one. Variations are easy to make. Try vegetarian options like no sausage and add Greek yogurt with parmesan cheese and mushrooms. Trade sausage for canned salmon with diced broccoli. Try baby spinach and tomato with no sausage. If you like to try the meatless sausage, make the switch for another variation.

Scrambled Egg & Sausage Muffins

Use organic when available. Makes 12 muffins.

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Scrambled Egg & Sausage Muffins

Scrambled Egg & Sausage Muffins are a cheesy breakfast egg and sausage cup or muffin with great taste and lower fat and salt. It's a healthier combination with turkey (or chicken) sausage and also works well for lunch or even dinner.
Course Breakfast, Brunch, lunch
Cuisine American
Keyword breakfast muffin, brunch muffin, egg cup, egg muffin, lunch muffin, scrambled egg & sausage muffins, scrambled egg muffin
Servings 12 muffins

Ingredients

  • 12 eggs
  • 1/2 lb turkey or chicken sausage
  • 1/2 cup diced onion
  • 1/2 cup red and green bell pepper diced
  • salt and pepper to taste
  • 1/4 tsp garlic powder
  • Optionals: mushrooms, broccoli, Greek yogurt, parmesan cheese, or salmon

Instructions

  • Preheat the oven to 350 degrees F (175 degrees C)
  • Lightly grease 12 muffin cups or line with paper muffin liners
  • Cook sausage in large skillet until crumbly and browned about 10 to 15 minutes
  • Drain fat from sausage
  • Beat eggs in a large bowl
  • Stir in onion, bell pepper, salt, pepper, and garlic powder
  • Mix in cooked sausage and grated Cheddar cheese
  • Spoon into prepared muffin cups
  • Bake until a knife inserted near the center comes out clean, 20 to 25 minutes
  • Serve warm with fruit and toast
  • Variations: 1- substitute canned and drained salmon for sausage & add 1/2 cup chopped broccoli 2 – add 1/2 cup low fat Greek yogurt and 1/2 cup parmesan to original recipe minus sausage 3 – use meatless sausage

Enjoy!

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Carol

I was raised in Tennessee but have lived in Florida for many years. Love my small home in the Tampa Bay area and its developing garden. My decorating style is eclectic - some vintage, some cottage, all with a modern flair. Pursuing a healthier lifestyle. Spent many years in social services but am happily retired.

12 thoughts to “Scrambled Egg & Sausage Muffins”

    1. I know you’re more like me trying to avoid too much fat and salt. That doesn’t mean we don’t want sausage every now and then. Have a wonderful day.

      Reply

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