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MBC Team Winter 2023 16:9

Syd and Becky's Nutritious Dishes and Healthy Switches: Beef Sausage and Egg Muffins

| August 1, 2018

I get it, morning's can be hectic sometimes. But, why not do yourself a favor and make breakfast ahead of time? Thinking ahead can go a long ways, especially when it comes to conquering your mornings.

Today, I'm showing you how to make easy Beef Sausage and Egg Muffin Cups that pack in 37 grams of protein per serving. You heard me right, 37 GRAMS OF PROTEIN!

If not for breakfast, use these as a great after school snack, pre- or post-workout snack or an on-the-go dinner! You can't find a protein shake that boasts that much protein, in addition to added b-vitamins, iron and zinc.

To start things off, I decided to double the recipe. I already had browned, ground beef in the refrigerator that I had made in advance, so once I reheated the beef, this recipe a breeze. By doubling the recipe, I was able to freeze the leftovers and have them to pop in the microwave later in the week. I'm a big fan of meal-prepping in order to save me time later in the week. 

..Besides, it takes the same amount of dishes to double a recipe as it does to make a single batch, so save yourself!

I seasoned the beef with an Italian seasoning to give it more of a sausage flavor. 

After cracking eggs, I diced up some green bell peppers fresh from the garden in order to sneak in some extra vegetables into the muffin cups. I diced the peppers really small, since they'd otherwise be too crunchy/undercooked if only cooked during the same amount of time as the beef and eggs.

I also added some extra shredded cheese to help bind the muffins together (since I added the peppers, which weren't originally included in the recipe). And, because every meal tastes better with a healthy fat.

After spraying the muffin pan heavily with cooking oil, I filled the cups three-quarters full and popped them in the oven to bake for 20 minutes at 375 degrees.

When the cups came out of the oven, I sprinkled a dash of salt and pepper onto each. 

That's all there is to it! These are so easy, so healthy and so satisfying. They are sure to hold you over until your next meal! Print off the full recipe below to make breakfast easy, just as it should be.

Beef Sausage and Egg Muffin Cups

Beef Sausage & Egg Muffin Cups

INGREDIENTS:

  • 1 recipe Basic Country Beef Breakfast Sausage
  • 1 can (4-1/2 ounces) chopped green chiles, undrained
  • 1/2 cup shredded reduced-fat Monterey Jack cheese
  • 5 large eggs
  • 1/4 cup milk
  • 1 to 2 teaspoons regular or chipotle hot pepper sauce
  • Salt and pepper
Toppings (optional):
  • Chopped green onion or chives, chopped tomato, salsa or additional hot sauce.

COOKING:

  1. Preheat oven to 375°F. Spray 12-cup standard muffin pan with nonstick cooking spray. Prepare Basic Country Beef Breakfast Sausage. Drain fat, if needed.  Stir chiles and cheese into sausage mixture. Evenly divide mixture into prepared pan. 

    Basic Country Beef Breakfast Sausage: Combine 1 pound Ground Beef, 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt, 1/4 to 1/2 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.

    Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

  2. Whisk eggs, milk and hot sauce, as desired, in medium bowl. Evenly divide egg mixture over sausage mixture in muffin cups.

  3. Bake in 375°F oven 17 to 20 minutes or until egg mixture is set and just beginning to brown. Let stand 2 minutes. Loosen edges; remove from muffin pan. Season with salt and pepper and garnish with Toppings, as desired.