American 20 min

Breakfast Egg Muffin Cups

Name: Breakfast Egg Muffin Cups
Total time: 20 min
Yield: 2 servings
Cuisine: American
Ingredients: 8 large eggs; ¼ cup whole milk; ½ cup cooked breakfast sausage, crumbled; ½ cup baby spinach, roughly chopped; ½ red bell pepper, finely diced; ¼ cup red onion, finely diced; ¾ cup sharp cheddar cheese, shredded; ½ teaspoon garlic powder; ½ teaspoon salt; ¼ teaspoon black pepper; ¼ teaspoon red pepper flakes; Non-stick cooking spray

breakfastmeal-prephigh-proteingluten-free

Ingredientsfor 2

180

Cal

14g

Protein

Carbs

12g

Fat

18 large eggs
2¼ cup whole milk
3½ cup cooked breakfast sausage, crumbled
4½ cup baby spinach, roughly chopped
5½ red bell pepper, finely diced
6¼ cup red onion, finely diced
7¾ cup sharp cheddar cheese, shredded
8½ teaspoon garlic powder
9½ teaspoon salt
10¼ teaspoon black pepper
11¼ teaspoon red pepper flakes
12Non-stick cooking spray

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Instructions

1
Preheat oven to 375°F. Spray a standard 12-cup muffin tin generously with cooking spray, making sure to coat the sides well — egg has a tendency to stick. Whisk eggs, milk, garlic powder, salt, pepper, and red pepper flakes in a large measuring cup or bowl with a spout (easier to pour).
2
Divide the cooked sausage, spinach, red bell pepper, red onion, and ½ cup of the cheddar evenly among the 12 muffin cups. Pour the egg mixture over the fillings, filling each cup about ¾ full. Top each with a pinch of the remaining cheddar.
3
Bake at 375°F for 18–20 minutes until the egg muffins are puffed, set in the center, and lightly golden on top. Run a thin knife around each muffin to release. Cool 2 minutes before removing. Store refrigerated up to 5 days or freeze up to 1 month — reheat in the microwave 45 seconds from refrigerator or 90 seconds from frozen.