I saw a version of these  on Facebook and decided to give them a whirl using some different ingredients.  The great thing is, as long as you keep the egg, you can make these with anything you like.


The basics to know- use a protein as the base, then pick a cheese you like and some veggies, and then the egg.  The key is not to overfill the tin with other ingredients so that there is no room for the egg.


Here is what we used:

12 count muffin tin

12 eggs

Chicken apple sausage links

Pepper jack cheese




That is it!  Pretty simple!  The only prep work is to chop up some onion.  Now just a side note- if you use frozen chopped onions, be sure to thaw them and dry well with a paper towel or you will have a soggy mess and it will affect the consistency of the egg muffins.

Be SURE to spray your muffin tin VERY well so that these do not stick.

Pre-heat your oven to 350.

Slice the sausage into thin medallions and lay in the bottom of the tin.  We found that for link sausage, four medallions seemed to be perfect for covering the bottom.  Sprinkle the chopped onion over the sausage like this:photo_1[1]

Next take your cheese and either slice thin or shred and sprinkle over the meat and veggies      photo_2[1]

Next take your eggs and carefully crack one egg into each space in your tin and then you can put a little salt and pepper over the top to taste.  There is a lot of flavor in the sausage and cheese so there is not a lot of need for seasonings. It should look something like this: photo_3[1]

Now you are ready to bake!  Bake these at 350 for 20-28 minutes depending on how firm you like the yolk.  Here is the finished product.  Take a knife and gently separate these from the tin before scooping out and they should pop out pretty easily if you used a lot of spray.photo_4[1]

Each of these is only 150 calories and has 13 grams of protein and less than a gram of carbs!      photo_5[1]

Try experimenting with different fillings and enjoy!

In Health!



Author: Erin Akey

I am a Christian, wife, mother, author, certified nutritionist, kids nutrition specialist, holistic life coach, Personal Fitmess Chef, and Gut Health Educator. I am also a former 350lb food addict who is passionate about healthy living. I am a firm believer in the science and research that proves that sugar fake toxic "Frankenfoods" and excess carbs are the root of most of the illness we see today. Metabolic syndrome is taking over as the leading cause of preventable death in this country. I believe we all need a balanced lifestyle that includes eating well and eating lots of plants and lean proteins as well as moving our bodies and keeping our minds and hearts strong. I also believe in having good quality gut health supplements to provide what our bodies need that we just do not get due to environment and dietary reasons. I truly believe we are raising a generation of kids addicted to sugar and setting them up for a lifetime of disease and advocate limiting sugar and fake processed food consumption in children. Feel free to email me with any questions at

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