High-Protein • Meal Prep • Grab-and-Go Breakfast
🧾 Ingredients (Makes 10–12 muffins)
- 300g lean breakfast sausage (or chicken/turkey sausage)
- 6 large eggs
- ½ cup egg whites (optional, for extra protein)
- 1 cup shredded cheddar cheese (or mozzarella)
- ½ cup Greek yogurt (adds moisture + protein)
- ½ cup milk (any kind)
- 1 cup oat flour (or whole wheat flour)
- 1 tsp baking powder
- ½ tsp garlic powder
- ½ tsp onion powder
- Salt & black pepper to taste
Optional Add-ins 😍
- Chopped spinach
- Diced bell peppers
- Green onions
- Chili flakes
👩🍳 Instructions
1. Cook the Sausage
- Heat a pan and cook sausage until browned.
- Break into small crumbles.
- Let cool slightly.
2. Mix Wet Ingredients
- In a bowl, whisk:
- Eggs
- Egg whites
- Greek yogurt
- Milk
3. Add Dry Ingredients
- Stir in:
- Flour
- Baking powder
- Seasonings
4. Combine Everything
- Fold in:
- Cooked sausage
- Cheese
- Optional veggies
5. Bake
- Preheat oven to 375°F (190°C).
- Grease muffin tray or use liners.
- Fill each cup ¾ full.
- Bake for 18–22 minutes until golden and set.
💪 High-Protein Benefits
- Eggs + sausage = strong protein base
- Greek yogurt boosts protein + moisture
- Great for meal prep breakfast or snacks
📊 Approx Macros (per muffin)
- Protein: 12–18g
- Carbs: 5–10g
- Fat: 8–12g
- Calories: ~150–220