Egg Muffins with Spinach, Bell Pepper, and Sausage
Directions
Preheat the Oven:
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with cooking spray or oil.
Prepare the Egg Mixture:
In a large bowl, whisk together the eggs, milk, salt, pepper, and paprika until well combined.
Add the Fillings:
Divide the sausage, bell peppers, spinach, and cheese evenly among the muffin cups.
Pour the Egg Mixture:
Carefully pour the egg mixture into each muffin cup, filling them about 3/4 full.
Bake:
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and slightly golden on top.
Cool and Serve:
Allow the muffins to cool for a few minutes in the tin before removing them. Serve warm or store for later.
Serving Suggestions
Serve with a side of avocado slices or guacamole for added healthy fats.
Pair with fresh fruit or a smoothie for a balanced breakfast.
Enjoy as a grab-and-go snack during a busy day.
Serve with a dollop of salsa or hot sauce for extra flavor.
Include in a brunch spread with toast and a fresh salad.
Cooking Tips
Customize the Fillings: Swap sausage with turkey, bacon, or a plant-based alternative. Add mushrooms or onions for more variety.
Prevent Sticking: Use silicone muffin liners or grease the tin well to ensure easy removal.
Even Cooking: Ensure the filling is evenly distributed across all muffin cups.
Freeze for Later: Cool completely and freeze in an airtight container. Reheat in the microwave or oven when needed.
Nutritional Benefits
High in Protein: Eggs and sausage provide a protein boost to keep you full.
Rich in Vitamins: Spinach and bell peppers add vitamins A, C, and K.
Low Carb: Perfect for keto or low-carb diets.
Dietary Information
Gluten-Free
Low Carb
Vegetarian Option: Replace sausage with plant-based or vegetarian alternatives.
Nutritional Facts (Per Muffin)
Calories: 90
Protein: 7 g
Carbohydrates: 2 g
Fat: 6 g
Fiber: 0.5 g
Storage
Refrigerator: Store in an airtight container for up to 5 days.
Freezer: Freeze for up to 2 months. Reheat in the microwave or oven before serving.
Why You’ll Love This Recipe
Quick to make with minimal prep time.
Portable and perfect for meal prep.
Versatile with endless filling options.
A healthy, low-carb, and protein-rich option.
Conclusion
These Egg Muffins with Spinach, Bell Pepper, and Sausage are a delicious and healthy way to start your day. Packed with protein and vegetables, they’re easy to prepare and versatile for any occasion. Whether for breakfast, lunch, or a snack, these muffins are a crowd-pleaser.
Frequently Asked Questions
Can I use frozen spinach?
Yes, thaw and drain the spinach well to remove excess moisture.
Can I make these muffins dairy-free?
Absolutely! Skip the cheese and use non-dairy milk if needed.
Can I prepare these muffins ahead of time?
Yes, they’re perfect for meal prep and can be stored in the fridge or freezer.
What can I use instead of sausage?
Try diced chicken, ham, turkey bacon, or a plant-based alternative.
How do I prevent the muffins from sticking?
Use non-stick spray, silicone muffin liners, or a non-stick muffin pan.
Can I add more vegetables?
Absolutely! Mushrooms, onions, zucchini, or broccoli are great options.
How do I reheat these muffins?
Microwave for 30-60 seconds or bake at 350°F (175°C) for 5-7 minutes.
Can I make mini muffins instead?
Yes, use a mini muffin tin and reduce the baking time to 10-12 minutes.
What’s the best way to store them?
Keep them in an airtight container in the fridge or freezer for longer storage.
Are these muffins keto-friendly?
Yes, they’re low-carb and perfect for a keto diet. Just check your sausage and cheese for added carbs.
