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quinoa protein egg muffins

Chicken Sausage & Quinoa Protein Egg Muffins


  • Author: Tiffany
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 minutes
  • Yield: About 15

Description

These Chicken Sausage and Quinoa Protein Egg Muffins are a healthy make-ahead breakfast loaded with protein and plenty of vegetables.


Ingredients

  • 2 cups egg whites
  • 5 eggs
  • 1/3 cup milk
  • 6 ounces chicken sausage, any flavor you like
  • 1 shallot, minced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil, divided
  • 1 cup chopped broccoli
  • 1 pepper, diced
  • 3/4 cup cooked quinoa
  • 1/4 cup chopped scallions
  • 1 handful chopped basil
  • Sea salt and pepper, to taste

Instructions

  1. Preheat the oven to 350°F. Spray a 24-cup muffin tin with baking spray or oil very well.
  2. Heat a skillet with 1 tablespoon of oil. Sear the chicken sausage until browned and cooked through. Remove from the pan and let cool. Once cool, dice the chicken sausage into cubes or small rounds.
  3. While the chicken sausage is cooling, heat the other tablespoon of oil. Add in the shallot, broccoli, and pepper. Cook until starting to soften. Add in the garlic and season to taste with sea salt and pepper. Cook until all the vegetables are softened but still remain a slight crunch. Let the vegetables cool off slightly.
  4. In a bowl, whisk together the egg whites, eggs, milk, sea salt, pepper, scallions, and basil. Whisk until well incorporated. Stir in the cooked quinoa, vegetables, and chicken sausage.
  5. Fill the muffin tins evenly with the mixture. Stir the mixture in between filling to ensure the quinoa hasn’t settled to the bottom. Bake the egg muffins until they are puffed and cooked through, about 20 minutes.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 106
  • Sugar: 0.8g
  • Sodium: 88mg
  • Fat: 4.5g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 9g
  • Cholesterol: 50mg