Early Riser Egg Muffins

Oct 25, 2018

The meal people struggle with most: breakfast.  Whether its grabbing something quick like a muffin and your coffee because you woke up late and you are too busy getting everyone else ready in the morning, or you have never been a breakfast person and the thought of waking up and eating something makes you want to gag… and if you reached for a piece of fruit instead of the muffin, that’s still not cutting it!

If that describes your typical breakfast situation, you aren't alone, as most people struggle with this.  Starting your morning off with nothing to eat usually puts you in a state of unbearable hunger later in the day, and you wonder why you keep going for the dessert after dinner!?  Maybe it's a "sweet tooth", maybe it's because you didn't set your body up for success for the day by skipping breakfast. Either way, when you start your day off rushed and on the go with a muffin (or a piece of fruit!) in one hand a large coffee in the other, you also aren't necessarily setting yourself up for a successful day with sustained energy. 

Sugar + Caffeine =

major crashes during the day

feelings of hunger



And the typical thoughtless reaction?  More sugar and caffeine -YIKES!  

Starting your morning off with a well-balanced breakfast "fills your tank."  Our body is like a car and your car can't run on an empty gas tank, catch my drift?  So, with a well-balanced breakfast you will have better satiation, balanced blood sugar levels, reduced cravings, sustained energy, lowered stress levels, etc.  We are so caught up being rushed and, on the go, that we usually eat in the car or mindlessly in front of our phones while catching up on emails news or weather, (wipes hot sauce from screen) while our brains failed to process that we ate a meal. 

With this easy recipe, breakfast will be pre-prepped and believe it or not, technically on-the-go worthy!  Follow the simple steps to make some savory egg muffins that will save you time and energy, so you can sit and focus on your food before you head out the door.  


  • Serving size: 2 muffins
  • Prep time: 15 min
  • Cook time: 15-20 min
  • Difficulty: easy


Egg Muffins

  • ½ organic red bell pepper
  • ½ organic green bell pepper
  • 1 cup chopped organic cilantro
  • No nitrate turkey breakfast sausage (Applegate)
  • 6 free range organic eggs
  • 2 cups liquid egg whites
  • Coconut oil or ghee

Can substitute other vegetables like jalapenos, asparagus, broccoli, etc. to switch it up week to week.  Be aware with juicy vegetables or those that release water when they are cooked; such as zucchini or tomatoes, as they may change the cooking time or texture of the egg muffin.


  • Preheat oven to 350° F
  • Grease muffin tin with coconut oil or ghee
  • Whisk eggs and egg whites in a mixing bowl
  • Chop all veggies
  • Dice up one package of sausages and combine with veggies in egg mixture
  • Use a ladle and spoon to scoop mixture evenly into muffin tin
  • Place in oven for 15-20 min until mixture puffs up and the egg custard appears set when the dish is shaken.
  • Remove from oven and let cool for 15 min.
  • Use a butter knife around edges of each egg muffin and pop them out. Place them on cooling rack for another 10-15 min until completely cooled.
  • Place them in containers for easy grab and go breakfast! Or sneak a taste!


Serving Tips

  • Add a spoonful of salsa or hot sauce over the top


- Stefanie

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