These meal prep egg and sausage muffin cups are an easy breakfast, snack or whatever you want them to be. They can be lunch as well, just serve with some veggies on the side or if you wish – bread. The egg muffins are super easy to put together, gluten-free, low-carb, pretty healthy and ready in no time.
Egg and Sausage Muffin Cups Ingredients
You’ll be really surprised when you read the first two:
- Eggs
- Sausage (whichever type you like!)
- Cream cheese
- Scallions
- Garlic
- Broccoli or broccolini
- Kale (or spinach)
- Shredded cheese
- Fresh basil
- Salt, pepper, olive oil
Or you can use whatever type of vegetables you have! Bell peppers, zucchini and cauliflower will be great here as well.
How To Meal Prep These Egg And Sausage Muffin Cups
It’s a very straightforward process! Here’s what you need to do to meal prep the egg and sausage muffin cups:
The first step is washing the vegetables, make sure you do a thorough job here.
Next, chop the broccoli, kale, the sausage, basil and the scallions. Then, peel and mince the garlic.
Heat a pan and saute the broccoli, kale, sausage, scallions and garlic in the olive oil for 2-3 minutes with some salt and pepper.
Preheat the oven to 350F/180C.
Beat the eggs in a bowl and stir in the cream cheese until combined. Then add the sauteed vegetables and sausage, the shredded cheese as well as the basil.
Line a muffin pan with parchment paper. If you wish, you can see how to make muffin liners out of parchment paper here. To me, the perfect looks of the egg muffins are not a priority, so I just cut the paper into squares, grease the muffin cups in the pan and then line them as well as I can by pressing with my fingers. Yes, I’m an animal, I’m aware.
Then pour the egg mixture into the muffin cups and bake for about 20 minutes or until golden on top.
How To Store And Serve
Once the egg and sausage muffins have cooled off, store them refrigerated in an airtight container. You can serve the recipe as is or pair it with a salad like this one or even some bread.
More Easy Recipes With Eggs
Well, I sure hope you love this delicious and easy recipe for egg and sausage muffin cups if you meal prep them for the week! For more healthy savory recipes with eggs, check out these:
Egg And Sausage Muffin Cups
These meal prep egg and sausage muffin cups are an easy breakfast, snack or whatever you want them to be. They can be lunch as well, just serve with some veggies on the side or if you wish - bread. The egg muffins are super easy to put together, pretty healthy and ready in no time.
Ingredients
- 6 eggs
- 3 tbsp cream cheese
- 3 scallions, thinly chopped
- 1 1/2 cup sausages, chopped
- 1 1/2 cup broccolini, chopped
- 1 1/2 cup kale, thinly chopped
- 2 garlic cloves, minced
- 6 tbsp shredded cheese
- 6 tbsp basil, thinly chopped
- 1 tbsp olive oil
Instructions
- Wash the vegetables.
- Chop the broccoli, kale, sausage, basil and scallions. Then, peel and mince the garlic.
- Heat a pan and saute the broccoli, kale, sausage, scallions and garlic in olive oil for 2-3 minutes with some salt and pepper.
- Preheat the oven to 350F/180C.
- Beat the eggs in a bowl and stir in the cream cheese until combined. Then add the sauteed vegetables and sausage, the shredded cheese as well as the basil.
- Line a muffin pan with parchment paper liners. Then pour the egg mixture into the muffin cups.
- Bake for 20 minutes or until golden on top.
Nutrition Information
Yield 12 Serving Size 1Amount Per Serving Calories 170Total Fat 14gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 7gCholesterol 117mgSodium 312mgCarbohydrates 3gFiber 1gSugar 1gProtein 8g