FoodWatcher

Here’s why I love these savory muffins and am sharing the recipe with you:

• Make ahead meal prep. Prepare a batch of muffins in advance and store them in the refrigerator or freezer for a quick grab-and-go breakfast.
• Healthy and nutritious. Packed with protein, vitamins, and minerals, these low carb, gluten free muffins are a healthy way to start your day!
• Flavorful and satisfying. The combination of savory sausage, fluffy eggs, melted cheese, and fresh vegetables creates a fresh, earthy, delicious and satisfying taste. 
• Light yet filling. These muffins are a protein-packed breakfast option without the heaviness of many traditional morning meals.
• Flexible recipe. Customize your homemade muffins by adding or subtracting ingredients to suit your preferences and dietary needs.

Here’s all you need to create these breakfast egg muffins (preparation details and quantities are included in the recipe card below). All these ingredients should be available at your local grocery store:

• Red or Yukon gold potatoes – for this recipe, the potatoes are cooked in advance, so leftovers work well!
• Fresh tomatoes – any kind will work; I like to use cherry tomatoes for their rich flavor and bright color
• Fresh baby spinach
• Pre-cooked breakfast turkey sausage links or patties – can also use cooked turkey sausage crumbles
• Green onions
• Sharp Cheddar cheese
• Fresh basil – can also use dried
• Egg whites – using only whites makes the muffins healthier. However, they are also a pale white inside and on the sides. For more color, add in a yolk or two.
• Dijon mustard
• Kosher or sea salt
• Fresh ground black pepper

Here’s all you have to do to create this easy recipe:

1. Prep oven and muffin pan.
   Preheat the oven to 350 degrees. Generously spray 12 muffin cups with nonstick cooking spray.
2. Prep ingredients.
   Chop the cooked potatoes, tomatoes, spinach, turkey sausage, green onions, and basil. Shred the cheese.
3. Fill muffin cups.
   Divide the following ingredients evenly between the muffin cups, in this order:
   • Potatoes
   • Tomatoes
   • Spinach
   • Turkey sausage
   • Green onions
   • Cheese
   • Basil
4. Add egg, mustard, salt and pepper.
   In a small medium bowl, whisk together the egg whites, Dijon mustard, salt, and pepper. Pour egg mixture over the other ingredients in each muffin cup; they will be around 3/4 to 7/8 full.
5. Bake; cool.
   Bake for 20 minutes, or until set and puffy. They should be firm and not jiggly when the pan is moved. To test, gently press one finger in the middle of the top of a muffin or two; it should feel firm. Remove from oven and let muffins sit in the tins for around 3 minutes. They will have puffed up in the oven and then will collapse after cooling (just like a soufflé). Using a small fork or spoon, gently remove muffins from tins and serve. 

While Robert and I love this healthy breakfast recipe as is, it is very flexible and can be modified to suit your tasted and/or dietary needs. Here are a few ideas:

Variations: 

• Use chopped cooked turkey bacon instead of turkey sausage
• Instead of turkey sausage, use cooked pork sausage or Italian sausage
• Use other kinds of cheese – Monterey Jack, Colby Jack, Pepper Jack, etc.
• Substitute chopped red bell peppers instead of tomatoes

Additions:

• Add 2 tablespoons sour cream or crème fraiche to the egg mixture
• Add 1/4 chopped black olives (1 teaspoon per muffin tin)

For a more elegant presentation, make the muffins in small ramekins. You will probably end up with around 9 or 10 muffins instead of 12. You an also place cooked muffins into decorative cupcake liners to serve.

Muffins can be baked, cooled completely, place in an airtight container, and refrigerated for up to 4 days. They can also be frozen for up to 2 months. To freeze, place in the freezer in a single layer and not touching. This can be done either on a large cookie sheet and then, once frozen, muffins can be moved to freezer-safe baggie(s). Alternatively, divide muffins between two (gallon-size) freezer-safe baggies and lay flat, in a single layer, in the freezer. 

How to Reheat 

Reheat in a 375-degree oven (toaster oven works well) for 12 to 15 minutes or until warmed through. Can also be microwaved, but watch carefully as they can become overcooked.