Egg White Muffins with Sausage and Broccoli
Posted: 09/21/2015
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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:
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
frittata muffins
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
Serving: 2frittata muffins, Calories: 281kcal, Carbohydrates: 7g, Protein: 22g, Fat: 19g, Saturated Fat: 7g, Polyunsaturated Fat: 9g, Cholesterol: 203mg, Sodium: 608mg, Fiber: 2g, Sugar: 2g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
Verdict: I can’t get enough of these!
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.
Kristen Blake says
I am looking for healthy recipes and found this . I appreciate how easy they are to make . I was a little nervous but they came out great!!!! I used spinach instead of broccoli and a little Turkey bacon . There were so good!! Thank you
Rachel Gurk says
So happy you liked them! Thanks for taking the time to leave a review, it means so much to me!
Erin says
Any substitutes or okay with no milk?
Rachel Gurk says
I’d use a non-dairy milk if that’s the problem. Otherwise they might be okay without, but we haven’t tested them that way. Let me know if you try it!
Rachel Cisneros says
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.
Rachel Gurk says
oooh interesting – I will definitely try that!
Amanda says
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 :)
Rachel Gurk says
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!