South Beach Diet Sausage Veggie Breakfast Muffins
Jumpstart your day with these flavorful and protein-packed South Beach Diet Sausage Veggie Breakfast Muffins, the perfect grab-and-go breakfast option for busy mornings! Bursting with savory ground sausage, vibrant bell peppers, nutrient-rich baby spinach, and gooey cheddar cheese, these egg-based muffins are as satisfying as they are healthy. Quick and easy to make, they’re baked to golden perfection in just 25 minutes, providing a low-carb, high-protein meal that aligns with the South Beach Diet principles. Ideal for meal prep, these breakfast muffins can be refrigerated for up to five days, making them a convenient and delicious option for your week. Whether you’re following a keto lifestyle or simply looking for a wholesome breakfast idea, these savory muffins are sure to keep you energized and full until lunchtime!
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Recipe Information
Ingredients
- 1 pound ground breakfast sausage
- 10 large eggs
- 1 medium, diced red bell pepper
- 1 medium, diced green bell pepper
- 1 small, diced yellow onion
- 1 cup (chopped) baby spinach
- 1 cup shredded cheddar cheese
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- as needed non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Heat olive oil in a large skillet over medium heat. Add diced onion, red bell pepper, and green bell pepper. Sauté for 3-4 minutes until slightly softened.
Add the ground breakfast sausage to the skillet. Cook until the sausage is browned and cooked through, breaking it into small crumbles with a spoon, about 5-7 minutes.
Stir in the chopped baby spinach and cook for an additional 1-2 minutes until wilted. Remove the skillet from heat and let it cool slightly.
In a large mixing bowl, whisk together the eggs, salt, and black pepper until well combined.
Gently fold in the shredded cheddar cheese and the cooked sausage-vegetable mixture.
Spray a 12-cup muffin tin generously with non-stick cooking spray.
Evenly divide the egg mixture among the prepared muffin tin cups, filling each about 3/4 full.
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
Remove the muffins from the oven and let them cool in the tin for 5 minutes.
Carefully run a knife around the edges of each muffin and transfer them to a wire rack to cool completely.
Serve warm, or store in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave before serving.
Nutrition Facts
Calories |
249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 469 mg | 20% | |
| Total Carbohydrate | 3.2 g | 1% | |
| Dietary Fiber | 0.6 g | 2% | |
| Total Sugars | 1.2 g | ||
| Protein | 12.6 g | 25% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 104 mg | 8% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 176 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
