Broccoli, Sausage, and Egg "muffins"

Broccoli, Sausage, and Egg "muffins"


1 Tbsp. Olive Oil
1/2 medium onion, diced
1 tsp. minced garlic
1 lb. Roll of breakfast sausage (I used Jimmy Dean Pork sausage, but Turkey breakfast sausage would be good, too.
2 Tbsp. fresh chopped chives
3 medium white mushrooms
12 broccoli florets, chopped
1 1/2 cup of egg whites
Salt and pepper, to taste

Preheat oven to 350°F. Heat olive oil in a sauté/sauce pan over medium heat. Add onion, cook a few minutes (onions are softened). Then add garlic, sauté for a minute, or so. Add the mushrooms, sauté another minute. Divide sausage into 12 equal portions, flatten each evenly, and line the bottoms and sides of each space in a clean muffin tin (no need to oil or spray it; sausage has plenty of fat to keep it from sticking to the pan). The sausage "linings" should serve as "wells" for the filling. Stir together the sautéed ingredients, plus 1 tbsp. of chives, broccoli, and egg whites. Add a dash of salt, or seasoning salt (not too much, because the salt in the sausage will bake into the eggs, too) and a nice sprinkling of pepper. Stir and pour mixture into the sausage "wells." Top each with a pinch from the remaining chives. Bake in oven for 20-30 minutes, or until eggs are set.


Calories per “muffin”: 124, fat: 9 g, Carbs: 2 g, protein: 9 g, fiber: 1

Initially, I was going to use spinach in these, but I forgot to buy the spinach. Broccoli was my quick fix alternative, and it still turned out nicely. The fresh chives tasted great, in this recipe! I also used 1 3/4 cups of liquid egg whites, but my muffin tins overflowed, so I think 1 1/2 cups should do nicely, next time.

I see salsa and avocado versions, in the future. Spinach, mushroom, and sun-dried tomatoes would be good, too. Lots of possibilities here!