Egg White Muffins with Sausage and Broccoli (VIDEO)
What is better than a healthy breakfast that is ready and portable? You’ll love these sausage and broccoli egg white muffins!
I think everyone is in the full swing of back-to-school now, right? I was getting into a good routine and then I got called for jury duty. I’m typing this now surrounded by the other (bored) jurors waiting to be called. Or not. So now the routine is a little thrown off, but not too much. Unless I get selected for a case.
So this morning I had my raisin bran. I’m still on that good ol’ raisin bran kick! Got the kids up, got them dressed, set them up with breakfast, gave my mother-in-law two pages of instructions, and hit the road.
I must admit though, I’m getting a ton of work done. I’m praying my computer battery lasts forever because there’s about a thousand people in here and not an outlet to be seen. My computer battery will last forever, right? RIGHT?
Getting back to breakfast… I am starting to get the itch to mix things up a bit. The good ol’ raisin bran is getting slightly boring. I think during my meal prep this weekend, I’ll have to whip up another batch of these. I love egg white muffins because you can just grab them and go. Ben loves them too — breakfast with lots of great protein is so important but often difficult when you’re rushing around and trying to get to work.
I love all the flavor in these egg white muffins. I’ve done other varieties but these might be my favorite. Although, the mini frittatas with spinach and red pepper are pretty irresistible.
Tips for making these turkey sausage and broccoli egg white muffins:
- Make sure to spray, spray, spray your muffin tin. And then spray it again. These do have a tendency to stick. Or use a silicone tin or muffin cups. I just bought these but haven’t tried them out yet.
- If there is liquid in the sausage/broccoli mixture after you sauté it, drain it before adding the mixture to the muffin cups.
- Use the sharpest cheddar cheese you can find for maximum flavor.
Happy breakfasting!
Looking for more great breakfast ideas?
Here’s a few recipes to give a good healthy start to your day:
Egg White Muffins with Sausage and Broccoli
What is better than a healthy breakfast that is ready and portable? You’ll love these sausage and broccoli egg white muffins!
Ingredients
- 1 pound mild turkey breakfast sausage
- 4 cups frozen chopped broccoli florets
- 10 egg whites
- 5 large eggs
- 1/4 cup skim milk
- 3/4 cup shredded sharp cheddar cheese
- salt and pepper to taste
Instructions
- Preheat oven to 375°F. Grease or spray a tin for 18 muffins. (Spray them really well!)
- In a medium frying pan, brown the sausage over medium high heat. Break it up into small pieces as it browns. Once browned and cooked through, add broccoli and continue to cook until broccoli is thawed. Remove from heat and allow to cool for 5 minutes.
- Meanwhile, in a large bowl, whisk together egg whites, eggs, skim milk, cheese, salt and pepper.
- Add sausage and broccoli vegetables evenly to each of the 18 muffins tins.
- Pour egg mixture evenly on top of the sausage and broccoli. I used a 1/4 cup measuring cup to do this – it works out almost exactly as 1/4 cup in each.
- Bake for 20-25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.
Notes
- Serving size: 2 egg white muffins.
Nutrition Information:
Yield: 9 Serving Size: 2 frittata muffinsAmount Per Serving: Calories: 281Total Fat: 19gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 203mgSodium: 608mgCarbohydrates: 7gFiber: 2gSugar: 2gProtein: 22g
RachelCooks.com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietitian. Please consult a medical professional for any specific nutrition, diet, or allergy advice.
Husband’s take: He loves it when the fridge is stocked with these for breakfast.
Changes I would make: None are necessary. If you’re not a broccoli fan, feel free to try out a different vegetable instead. Spinach would be great.
Difficulty: Easy.
**Disclosure: I am thrilled to be a dairy ambassador for Milk Means More. I have been compensated by Milk Means More for my time to develop this recipe and write this post. All opinions are as always, my own. Find out more about why Milk Means More on Twitter, Facebook, YouTube, Instagram and Pinterest.
45 Comments on “Egg White Muffins with Sausage and Broccoli (VIDEO)”
Wow.. these look gr8. I am definitely going to try this and all I ever use is sharp cheddar. I make pretty good keto breakfasts ahead of time like egg white avocado omelets but they only are good if made the night before because the avocado browns. But I use guacamole seasoning in my egg whites and it is amazing you should give that a try in the muffin cups.
oooh interesting – I will definitely try that!
Made these and they were DELICIOUS!!! Definitely going to be making them over and over again. I kept half in the fridge and froze half and had no trouble reheating them – preheated the oven to 375 and kept them in there 15/20 mins (or until thawed), cutting them in half halfway through. They came out perfecr! As crispy and perfect just as they were on day 1 :)
I’m so happy to hear you liked these and that they reheated well after being frozen! Thank you for taking the time to come back and leave a comment!
Though it was said OVER and OVER and OVER again, I realized after pourin GB in after pouring in the mixture, that I FORGOT to spray the tins. I said :Oh, I’ll do that after I mix my things” and them didnt. I am bummed and embarrassed as I sit here in disbelief – waiting for them to cook. :-(
Oh no! I hope they come out okay! Mistakes happen!
How many whole eggs would I need in order to replace the egg whites?
I’d try it with 10 whole eggs (total). Let me know how it turns out!
Love that these are so healthy! I’m going to make these and freeze them!
I hope you love them!
Love how easy these are to grab and go! Perfect for busy school mornings.
I love hearty, savory, portable breakfasts! This is perfect for my early morning work days!
What a wonderful idea!! These frittata muffins look amazing!!!
Hi Rachel:
I love your recipe for these Frittata Muffins! They look absolutely fantastic. I’m putting together a recipe roundup and would like to feature your recipe link with the image. We will not repost the recipe and will also link the image to your site as well. Please let me know if this is ok- thanks!
Scott
Sure thing, thank you for asking!
Do these freeze well? If so, how do you reheat once frozen?
I haven’t frozen them but I think they would freeze great. I would just reheat them in the microwave. Not sure how long it would take because I haven’t done it personally. :)
I made these and they were delicious! And then I froze the rest of them and they didn’t keep well at all. When I microwaved them out of the freezer, they were way too watery and the texture was off. Has anyone else had better luck?
Sorry to hear that! Nothing is exactly the same after freezing, sorry to hear you didn’t enjoy these as much after freezing.
I’m ready to try these, but just want to make sure I get it right…the first part of the directions says to spray a 12 muffin tin, but the part about adding the sausage mix says to distribute it into 18 muffins, so how many really? LOL I only ask because I’m considering a silicon pan purchase, it’s time to replace grandma’s old tins. :)
Ahh good catch, sorry about that! The recipe makes 18 and you’ll definitely want to spray them all, not just 12 of them. Whoops! Thanks for letting me know. :) Make sure to spray them well, they have a tendency to stick, even on silicon.
Do you know what the calorie count of each egg muffin would be? Also, do you know how long these would last in the fridge and not perish? 3-4 days? Thank you!
236 calories per two egg muffins. So 118 for 1. They’ll definitely keep 3-4 days in the fridge!
This would make my morning routine so much better! Love the flavors and all of that protein!
These look perfect for quick and easy breakfasts. Egg muffins do tend to stick which sometimes deters me from making them but they’re so convenient I should get over it!
I would have such a hard time during jury duty with my illness. I’m always so paranoid I’ll get called in. Kudos for doing your civic duty Rachel, and woot for some computer time. I’ve been bringing my ipad out and about more. I never used to but it sure helps with those boring lulls while you’re in waiting rooms.
I think my hubby would go crazy for this recipe. He’s such an egg guy and I rarely make them. I need to up my breakfast game. I’ll have to give this a whirl for him. They look perfect, so light and filled with yummy goodness.
Egg muffins are the best breakfast invention ever. I love the sausage and broccoli combo!
Love how portable these mini frittata muffins are. These would be perfect for those hectic school mornings.
Ahhh good old jury duty! At least you got some work done right? Love prepping these little treats for breakfast all week long! Your version looks amazing!
I’m so glad I’ve never been summoned for jury duty before!
These Frittata Muffins sounds great. I’m always looking for go-to breakfast dishes for the week days. I’m sure I will toss some red bell pepper in there as well. Thanks for the recipe!
Ugh! I groaned out loud for you when I heard last week that you were called for jury duty. I’ve been called twice, but luckily haven’t ended up needing to actually report either time. But I’m sure my time will come!
I’m SO wishing I had thought to make a batch of these before my kitchen got demolished. I may have to borrow a friend’s kitchen to prep a few good meals for us to get us through the next 7 weeks, and these are going on the list!
The waiting is the worst part of jury duty but at least you get some work done. In my hectic morning dash, I always grab cereal or something without a lot of nutritional value. These muffins look much better and delicious
Rachel these sound perfect for a healthy, quick breakfast! So much better for me than a loaded with calories sweet muffin! I’ll definitely be giving these a go!
These would make such a great portable breakfast, love the convenience and all the delicious ingredients!
I saw this picture come across instagram and was excited to read the recipe, because we make something very similar (based on a Giada recipe) for our breakfasts/brunches. I make these a lot (usually with broccoli and ham, sometimes peas and ham) for toddler playdates/playgroups, and they’re always a huge hit! I make them in mini-muffin tins to be a little more tiny hand-friendly. =) Your version looks fab!
Eww, jury duty. Hopefully you’re not selected. On a lighter note, love these breakfast muffins!
I love frittatas! They’re even more perfect in muffin form for a quick grab and go breakfast!
I definitely need to add more protein into my breakfasts. Your mini frittatas sound like the perfect way to do that—a stash in my fridge would make both me and the hubby very happy!
What’s the best way to reheat these? I tried the microwave once and it seemed to recook them and the texture was off. Maybe I just zapped them too long?
I usually do the microwave and they turn out good! Ben puts them in the toaster oven, but he puts everything in there. ;)
These look like the perfect grab-n-go breakfast!
I love making frittata muffins! You are so right, they are perfect for quick mornings :)
Best of luck with Jury Duty! It always feels like time stands still while waiting.
those look good.
You’re allowed to take a computer? We can’t even take a kindle or cell phone into the courthouse.
Yes! It was awesome! It was just in the holding room…not the actual courtroom…that would have been different of course :)
I love this easy and yummy breakfast recipe idea!! I bet my husband is going to love this muffins. Have to try this recipe ;-)