Ingredients (Makes 8 muffins)
- 1 lb (450 g) ground sausage (pork, chicken, or turkey)
- 6 large eggs
- ½ cup cottage cheese or Greek yogurt (for extra protein)
- ½ cup rolled oats or oat flour (or almond flour for low-carb)
- ½ cup shredded cheese (cheddar, mozzarella, or a mix)
- 1 small bell pepper, diced (optional)
- ¼ cup onion, finely diced
- 1 tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- 1 tsp Italian seasoning (optional)
Instructions
- Preheat oven: 375°F (190°C). Grease a 12-cup muffin tin or line with silicone liners.
- Cook the sausage: In a skillet over medium heat, cook the ground sausage until browned and cooked through. Drain excess fat.
- Prepare egg mixture: In a large bowl, whisk together eggs, cottage cheese/Greek yogurt, garlic powder, salt, pepper, and Italian seasoning.
- Combine ingredients: Add cooked sausage, diced bell pepper, onion, and shredded cheese to the egg mixture. Stir to combine.
- Fill muffin tin: Scoop the mixture evenly into the muffin cups.
- Bake: 20–25 minutes, or until muffins are set and lightly golden on top. A toothpick inserted should come out clean.
- Serve: Enjoy warm, or let cool and store in the fridge for up to 4 days. Reheat in the microwave or oven.
High-Protein Tips
- Protein content: Each muffin has roughly 12–15 g protein depending on cheese and sausage type.
- Extra boost: Stir in 2 tbsp protein powder or chopped cooked chicken for even higher protein.
- Low-carb option: Use almond flour instead of oats to reduce carbs while keeping the muffins fluffy.