Egg White Muffins with Sausage and Broccoli
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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!
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
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.
Julie @ Julie's Eats & Treats says
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!
Ashleigh @ Casually Unexpected says
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!
Lori @ Foxes Love Lemons says
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!
Nicole @ Young, Broke and Hungry says
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
Mary Ann | The Beach House Kitchen says
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!
Katalina @ Peas and Peonies says
These would make such a great portable breakfast, love the convenience and all the delicious ingredients!
Amy @ Fearless Homemaker says
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!
Jennie @onesweetmess says
Eww, jury duty. Hopefully you’re not selected. On a lighter note, love these breakfast muffins!
Patty K says
I love frittatas! They’re even more perfect in muffin form for a quick grab and go breakfast!
Liz says
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!
Kristina says
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?
Rachel Gurk says
I usually do the microwave and they turn out good! Ben puts them in the toaster oven, but he puts everything in there. ;)
Carolyn says
These look like the perfect grab-n-go breakfast!
Lauren says
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.
denise says
those look good.
You’re allowed to take a computer? We can’t even take a kindle or cell phone into the courthouse.
Rachel Gurk says
Yes! It was awesome! It was just in the holding room…not the actual courtroom…that would have been different of course :)
Olivia - Primavera Kitchen says
I love this easy and yummy breakfast recipe idea!! I bet my husband is going to love this muffins. Have to try this recipe ;-)