Ingredients
• 8 large eggs
• ¼ cup milk (dairy or unsweetened almond)
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil or butter
• ½ lb (225g) breakfast sausage (mild or spicy), casings removed
• ½ cup diced bell peppers (any color)
• ¼ cup diced onion
• ½ cup shredded cheddar or pepper jack cheese
• Optional: spinach, mushrooms, or hot sauce
Instructions
- Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin or line with parchment cups.
- In a bowl, whisk eggs, milk, salt, and pepper. Set aside.
- Heat oil in a skillet over medium. Cook sausage, breaking into crumbles, 5–6 min until browned. Add peppers and onion; cook 3–4 min until soft. Drain excess fat if needed.
- Divide sausage-veggie mix evenly among muffin cups. Sprinkle cheese on top.
- Pour egg mixture over filling (fill each cup ~¾ full).
- Bake 18–22 min until centers are set and tops are lightly golden.
- Cool 5 min before removing. Serve warm or refrigerate for up to 4 days—reheat in microwave 30–45 sec.
PREP TIME & NUTRITION (per muffin, makes 12):
Prep Time: 10 min | Cook Time: 20 min | Total Time: 30 min | Servings: 12 | Calories: 120 | Net Carbs: 1g | Fats: 9g | Protein: 8g