Ingredients
• 2 whole wheat or original English muffins, split
• 4 large eggs
• ½ cup shredded cheddar or mozzarella
• ¼ cup cooked breakfast sausage crumbles (or turkey sausage, bacon bits, or plant-based crumbles)
• 2 tbsp diced bell pepper or red onion (optional)
• 1 tbsp butter or olive oil
• Salt & black pepper to taste
• Optional: hot sauce, fresh chives, or a sprinkle of Everything Bagel seasoning
Instructions
- Preheat oven to 400°F (200°C). Lightly butter or oil a baking sheet.
- Place muffin halves, cut-side up, on sheet. Toast 5 mins to crisp slightly.
- Divide cheese, sausage, and veggies (if using) evenly over muffin halves.
- Crack 1 egg onto each muffin half (use a small ramekin to help guide). Season with salt and pepper.
- Bake 10–13 mins—until egg whites are set and yolks are still slightly runny (or longer for firm yolks).
- Optional finish: Broil 1 min for golden edges.
- Serve hot, garnished with chives or a dash of hot sauce.
PREP TIME & NUTRITION :
Prep Time: 5 mins, Cook Time: 13 mins, Total Time: 18 mins, Servings: 2 (2 halves each)
Calories: 320 per serving, Net Carbs: 18g, Fats: 18g, Protein: 22g
✅ Lower-carb option: Use keto English muffins or portobello caps—net carbs drop to ~4g/serving.