Protein-Packed Sausage & Cheese Egg Muffins
High-protein egg muffin cups with sausage & cheese — 28g protein per serving. Easy meal prep breakfast that freezes perfectly.
Ingredients
- 1 lb ground Italian sausage (bulk, not in casings)
- 10 large eggs
- 1/2 cup sharp cheddar cheese, shredded
- 1/4 cup whole milk
- 1 medium yellow onion, finely diced
- 1 red bell pepper, finely diced
- 2 cloves garlic, minced
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika
- 2 tbsp fresh chives, chopped
- 1 tbsp olive oil
- Nonstick cooking spray
Instructions
- 1
Preheat your oven to 375°F and lightly coat a standard 12-cup muffin tin with nonstick cooking spray.
- 2
Heat olive oil in a large skillet over medium-high heat, then add the diced onion and sauté until softened and translucent, about 4 minutes.
- 3
Add the minced garlic and diced red bell pepper to the skillet, cooking until fragrant and the pepper begins to soften, approximately 3 minutes.
- 4
Crumble the ground Italian sausage directly into the skillet, breaking it apart with a wooden spoon, and cook until browned throughout with no pink remaining, about 6-7 minutes.
- 5
Drain any excess fat from the sausage mixture if needed, then stir in the smoked paprika and let it cook for 30 seconds until fragrant.
- 6
Whisk together the eggs, whole milk, salt, and black pepper in a separate bowl until well combined and slightly frothy.
- 7
Fold the shredded cheddar cheese and fresh chives into the egg mixture, stirring gently to distribute evenly.
- 8
Divide the cooked sausage and vegetable mixture evenly among the 12 muffin cups, filling each about one-third full.
- 9
Pour the egg and cheese mixture carefully into each muffin cup, filling to just below the rim and distributing the liquid evenly.
- 10
Bake in the preheated oven for 18-22 minutes, until the egg is set in the center and the tops are lightly golden.
- 11
Remove from the oven and let cool in the tin for 5 minutes before running a thin knife around the edges and popping each muffin out.
- 12
Cool completely on a wire rack, then store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Ground Italian sausage | Ground turkey sausage or lean ground beef | Maintains high protein content while reducing saturated fat if desired; turkey sausage adds 2g more protein per serving with fewer calories. |
| Sharp cheddar cheese | Gruyère or Swiss cheese | Both offer similar protein content (7g per ounce) with richer, more complex flavors; excellent meltability. |
| Whole milk | Greek yogurt (plain, 2% fat) | Increases protein by 3-4g per serving while keeping calories similar; adds creaminess and tang. |
| Fresh chives | Fresh scallions (green onions), chopped | Provides similar fresh onion flavor with slightly more substance and visual appeal. |
| Red bell pepper | Diced mushrooms or spinach | Mushrooms add umami and texture; spinach boosts micronutrients without adding calories. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 12)
| Calories | 195 |
| Total Fat | 10g |
| Saturated Fat | 4g |
| Cholesterol | 195mg |
| Sodium | 480mg |
| Carbohydrates | 3g |
| Fiber | 0g |
| Sugar | 1g |
| Protein | 28g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
