Egg White Muffins
What's better than a healthy breakfast that is ready when you are and portable? You’ll love these freezer-friendly protein-packed egg white muffins for busy weekdays!
Servings: 6 (2 muffins each)
Ingredients
- 16 oz. ground breakfast sausage (either pork or turkey)
- 4 cups (12 ounce package) frozen chopped broccoli florets (see note)
- 2 ½ cups liquid egg whites (see note)
- ¼ cup milk (I like to use 2% or whole milk)
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- ¾ cup shredded sharp cheddar cheese
Instructions
- Preheat oven to 375°F. Generously spray a tin for 18 muffins with nonstick spray. The muffins tend to stick a bit so don't be sparing with the spray.
- In a medium frying pan, brown the sausage over medium-high heat, breaking it up into small pieces as it browns. Once the sausage is cooked through, with no pink remaining, add broccoli and continue to cook just until broccoli is thawed. Remove from heat and cool for 5 minutes. If there is excess liquid in the pan, drain the mixture.16 oz. ground breakfast sausage, 4 cups (12 ounce package) frozen chopped broccoli florets
- Meanwhile, in a large bowl, whisk together egg whites, milk, salt and pepper.2 ½ cups liquid egg whites, ¼ cup milk, ½ teaspoon kosher salt, ¼ teaspoon ground black pepper
- Arrange sausage and broccoli florets evenly in each of the prepared muffin tins. Sprinkle cheese in each well on top of the sausage/broccoli mixture.¾ cup shredded sharp cheddar cheese
- Pour egg mixture evenly into each muffin cup.
- Bake for 20 to 25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.
Video
Notes
- Broccoli: If the florets are rather large, you can chop them pretty easily with a large sharp knife, even if they're frozen. If you prefer, use fresh broccoli florets.
- Eggs: Look for liquid egg whites in the refrigerated dairy section of the grocery store. If desired, you can substitute 8 large eggs instead of the egg whites.
- Possible variations: Use a different kind of cheese if you like (you can add extra cheese, too!). Try other vegetables (sautéed bell peppers, onions, or mushrooms are great!) or breakfast meats, such as finely diced ham or cooked bacon.
- Make ahead/Storage: The egg white muffins can be refrigerated for up to 4 days or frozen for up to 2 months. Reheat in the microwave until warmed through, about 30 seconds for refrigerated, or 1 to 2 minutes if they're frozen.
Nutrition
Serving: 2muffins | Calories: 364kcal | Carbohydrates: 7g | Protein: 27g | Fat: 25g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.2g | Cholesterol: 69mg | Sodium: 976mg | Potassium: 405mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1406IU | Vitamin C: 55mg | Calcium: 147mg | Iron: 3mg
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