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Meal Prep Cheesy Sausage Broccoli Egg Muffins {GF, Low Carb, Low Cal}

February 17, 2018

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Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

I FINALLY got my butt in gear last week making myself a custom meal plan to make myself more accountable. Don’t get me wrong, I eat healthy on the regular but the last few months have been all over the place with holidays, events and weird food. My stomach’s been bothering me probably too much gluten snuck in here and there. I also knew I wasn’t getting enough protein and overall energy felt low.

Something had to change and I was at that point when I was ready to make a change. I know when I really put in the effort I see big changes in my body. I wish I were one of those people who didn’t have to think about what they eat and could be naturally skinny, but I’m not so I have to deal.

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

A week after following the meal plan, I already have increased energy and seeing muscles pop. Eating right really works and if you don’t believe, I dare you to try even if it’s just for a week.

On this week’s meal plan? Cheesy Sausage Broccoli Egg Muffins! OMG I adore these you guys. They’re the best. They taste like breakfast pizza in mini form. The best part? They’re loaded with protein. Great taste? Protein? Portable? Perfect for healthy eating and meal prepping!

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

A lot of you have asked if you can freeze egg muffins. The answer is YES you can! It actually makes your life much easier when you do it. They freeze up to a month which is great so you don’t have to eat the entire batch in one week or you can make them ahead of time.

To freeze egg muffins, let them cool completely then wrap them in plastic wrap and place in a freezer bag. Eat them by unwrapping them, thawing in the refrigerator and heating 30 seconds on high in the microwave. You can heat them directly from the freezer, but they are a bit soggy that way. An option if you’re really in a bind though!

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

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Meal Prep Cheesy Sausage Broccoli Egg Muffins

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

Author Megan @ Skinny Fitalicious
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 12 egg muffins
Calories 109 kcal
Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie
Print

Ingredients

  • 6 large egg whites
  • 3 large eggs
  • 1 lb breakfast turkey sausage lean
  • 1/4 cup broccoli cuts I bought frozen and thawed mine
  • 1/2 cup Greek yogurt
  • 4 tbsp skim cheddar shredded
  • salt and pepper to taste

Instructions

  1. Place the breakfast turkey sausage in a skillet and bring to medium heat. Break up the meat with a wooden spoon. 

  2. Cook 5-7 minutes until browned. Drain the sausage and set aside. 

  3. Preheat oven to 350 F and grease a standard muffin tin with extra virgin olive oil.

  4. Place eggs, Greek yogurt, broccoli salt and pepper in a large bowl. Whisk together until smooth. 

  5. Place the sausage in the bottom of the muffin cavities, dividing it evenly among the 12 cavities. 

  6. Place the egg mixture in a 2 quart measuring cup and pour into each cavity filling to the top. 

  7. Sprinkle with cheese on top of each muffin.

  8. Bake at 350 F 20-25 minutes until eggs are fully cooked.

  9. Remove the muffin tin from the oven and cool the eggs in the pan 5 minutes before removing with a small spatula.

Course Breakfast, Meal Prep
Keyword broccoli, egg muffin, eggs, low calorie breakfast, low calorie meal prep, low calorie recipe, sausage
Nutrition facts per serving (1egg muffin)
Calories 109 kcal
Fat 5.5 g
Saturated Fat 1.4 g
Cholesterol 87.2 mg
Sodium 436.4 mg
Potassium 0 mg
Carbohydrates 0.7 g
Fiber 0.1 g
Sugar 0.6 g
Protein 14 g
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 0 %

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What I Used For The Recipe

 

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

More Egg Muffins!

Paleo Cauliflower Egg Muffins

Cauliflower Egg Muffins made with cauliflower rice! With 6 grams of protein & less than 1 gram of carbs, these egg muffins make a nutritious make ahead breakfast you can take with you on-the-go! Paleo + Gluten Free + Low Calorie.

Easy Egg Muffins

Easy Spinach Pepper Egg Muffins

Paleo Sausage Kale Coconut Egg Muffins

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. Hearty & filling breakfast muffins that tastes like mini pizzas! Gluten Free + Low Calorie + Paleo

Quinoa Salsa Egg Muffins

Quinoa Salsa Egg Muffins

Custom Meal Plans customized to your macronutrients, calories and dietary restrictions with virtual coaching.

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Patsy says

    February 19, 2018 at 10:07 am

    Cheesy sausage broccoli egg muffins sounds delicious how can I make these minus the dairy ingredients any suggestions would be helpful I can’t have dairy at all.I also checked out the other recipes but I detest cauliflower would broccoli work instead?

    Reply
    • Megan says

      February 20, 2018 at 12:46 pm

      Hi Patsy, yes you can sub broccoli rice for cauliflower. As for this recipe, you can swap the Greek yogurt with coconut yogurt which is dairy free or use non-dairy milk. I haven’t tried that with this recipe, but I’ve done that before in other recipes and it usually works. Omit the cheese and you can opt to sub nutritional yeast to get a cheesy flavor or just not have cheese at all.

      Reply

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Certified nutrition practitioner NANP and fitness instructor working in an online private practice in Phoenix, Arizona. Lost 80 pounds, living with Hashimoto’s disease, had a hip replacement at 38 and battled amenorrhea. Megan coaches clients on weight loss and runs 14 Day Sugar Challenges. Here you get EASY, gluten free, recipes for weight loss. Learn more about me, my nutrition services and meal plans HERE!

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