Egg White Muffins with Sausage and Broccoli (VIDEO)
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.
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.
SillyMe says
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. :-(
Rachel Gurk says
Oh no! I hope they come out okay! Mistakes happen!
Fina says
How many whole eggs would I need in order to replace the egg whites?
Rachel Gurk says
I’d try it with 10 whole eggs (total). Let me know how it turns out!
Richa says
Love that these are so healthy! I’m going to make these and freeze them!
Rachel Gurk says
I hope you love them!
Serena | Serena Bakes Simply From Scratch says
Love how easy these are to grab and go! Perfect for busy school mornings.
Lane & Holly @ With Two Spoons says
I love hearty, savory, portable breakfasts! This is perfect for my early morning work days!
Jocelyn (Grandbaby Cakes) says
What a wonderful idea!! These frittata muffins look amazing!!!
Scott says
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
Rachel Gurk says
Sure thing, thank you for asking!
Lauren says
Do these freeze well? If so, how do you reheat once frozen?
Rachel Gurk says
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. :)
Stephanie says
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?
Rachel Gurk says
Sorry to hear that! Nothing is exactly the same after freezing, sorry to hear you didn’t enjoy these as much after freezing.
nanci willits says
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. :)
Rachel Gurk says
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.
Kisa says
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!
Rachel Gurk says
236 calories per two egg muffins. So 118 for 1. They’ll definitely keep 3-4 days in the fridge!
Miss @ MIss in the Kitchen.com says
This would make my morning routine so much better! Love the flavors and all of that protein!
Gina @ Running to the Kitchen says
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!
Kim Beaulieu says
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.
Lori @ RecipeGirl says
Egg muffins are the best breakfast invention ever. I love the sausage and broccoli combo!
Kelly - Life Made Sweeter says
Love how portable these mini frittata muffins are. These would be perfect for those hectic school mornings.