Per daughter Katy’s request one of the grab and go breakfast items I made over the weekend were these fantastic sausage cheese egg muffins. Years ago I made something similar to these but they were low carb and high fat. I couldn’t find my recipe so I had to start from scratch. I knew I wanted to include a little flour to give the muffins more body so I opted for the Heart Smart Bisquick. The results were delicious! Be sure to spray your muffin tin liberally as these have a tendency to stick. If you have the silicone muffin pan this would be a good time to use it. I need to get one of those.
This is a basic recipe that can be altered and added to depending on whats in the refrigerator or your personal preference. Add some cooked diced potatoes, diced mushrooms, spinach, green peppers, green chilies,use soy crumbles, Canadian bacon, or diced chicken in place of the turkey sausage. Use whole eggs, egg beaters or egg whites, full fat or low fat cheese. Switch up the herbs and go Mexican with Chili powder or savory with rosemary and sage.
I will be experimenting making these with a Whole Grain baking mix and using different add ins. See the nutritional information and check out how using egg beaters, reduced fat cheese and skim milk change the cholesterol, total fat and the Weight Watchers Points!
Sausage Cheese Egg Muffins
- 9 5/8 ounces pkg Jimmy Dean Hearty Turkey Sausage Crumbles
- 4 ounces cheddar cheese — shredded (or sub reduced fat cheese)
- 8 eggs (or sub 1 1/2 cups egg beaters)
- 3/4 cup Bisquick Heart Smart
- 1/2 cup 1% milk (or sub skim milk)
- 4 each green onions — sliced
- 1/4 teaspoon mustard powder
- pinch red pepper
- 1/4 teaspoon garlic powder
Preheat oven to 350 degrees. Spray a 12 cup muffin pan with non stick spray. Combine all ingredients together in a mixing bowl, stir with spoon until well combined. Divide evenly into prepared muffin tin. Bake for 20-25 minutes or until set. Let cool slightly then carefully remove from pan, let muffins cool completely on a wire rack.
Yield: 12 muffins Serving Size: 1 muffin
Using eggs, regular cheese and 1% milk:
Per Serving: 139 Calories; 8g Fat (49.4% calories from fat); 11g Protein; 7g Carbohydrate; trace Dietary Fiber; 136mg Cholesterol; 386mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat. WWPP 4
Using eggs, reduced fat cheese and skim milk:
Per Serving: 117 Calories; 5g Fat; (39.6% calories from fat) 11g Protein; 7g Carbohydrate; trace Dietary Fiber; 128mg Cholesterol; 385mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat. WWPP 3
Using 1 1/2 cup egg beaters, skim miilk and reduced fat cheese:
Per Serving: 92 Calories; 3g Fat (26.2% calories from fat); 10g Protein; 7g Carbohydrate; trace Dietary Fiber; 22mg Cholesterol; 393mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat. WWPP 2
Breakfast is a struggle for me. I know I need to eat breakfast to boost my metabolism and prevent over eating later in the day but nothing sounds that appealing to me first thing in the morning. A cup and a half of coffee with a little NuNaturals Stevia Drops and So Delicious Coconut Creamer is how I start my morning. After my coffee I eat a little piece of light cheese or a banana before my 3 mile walk. After my walk, this time of year I do like a bowl of Pumpkin Oatmeal or Hot Apple Quinoa, Smoothies or a boiled egg and a serving of fat free Greek yogurt with fresh fruit.
Happy Healthy Cooking!
ADD YOUR THOUGHTS
Do you eat breakfast?
If your answer is yes, what are you eating to start your day?