Soft Boil Stories

Tag: keto egg muffins

  • Sausage Egg Muffins (Meal Prep Heroes, 4 Ingredients)

    Sausage Egg Muffins (Meal Prep Heroes, 4 Ingredients)

    Muffins that aren’t sweet? Wild. Muffins that have SAUSAGE in them? Even wilder. Also better.

    These sausage egg muffins are your new best friend for busy mornings. Make a batch on Sunday. Eat them all week. No fork required. No excuses.

    Ingredients

    Makes 6 muffins.

    • 6 large eggs
    • 4 oz (115g) breakfast sausage (casings removed if in links)
    • ¼ cup shredded cheese (cheddar, mozzarella, or whatever you have)
    • Salt and pepper to taste
    • Optional: chopped bell peppers, spinach, or onions

    Step-by-Step Instructions

    Step 1: Preheat and Prep

    1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin well.

    Step 2: Cook the Sausage

    1. Brown sausage in a pan over medium heat until cooked through (about 5 minutes). Break it into small crumbles.

    Step 3: Whisk and Fill

    1. In a bowl, whisk eggs with salt and pepper.
    2. Divide cooked sausage evenly among muffin cups. Top with cheese and any veggies.
    3. Pour egg mixture over everything, filling about ¾ full.

    Step 4: Bake

    1. Bake for 12–15 minutes until puffed and set in the middle.

    Step 5: Cool and Store

    1. Let cool in tin for 5 minutes. Run a knife around edges and pop them out.
    2. Eat one now. Save the rest for later.

    Summary

    Prep Time: 5 minutes | Cook Time: 15 minutes | Total Time: 20 minutes

    Yield: 6 muffins

    Difficulty: Easy

    Storage Notes

    Fridge: Airtight container for up to 5 days. Reheat 30–40 seconds in microwave.

    Freezer: Freeze for up to 3 months. Reheat from frozen for 60–90 seconds.

    Pro tip: Make a double batch. You’ll eat them faster than you think.

  • Egg Muffins with Ham & Veggies: Grab & Go Greatness

    Egg Muffins with Ham & Veggies: Grab & Go Greatness

    Mornings are chaos. These egg muffins are the solution. Ham, veggies, cheese, and eggs baked into perfect little portable cups.

    Make them once. Eat all week. Microwave for 30 seconds and you’re out the door with actual protein in your belly.

    Ingredients

    Makes 12 muffins.

    • 10 large eggs
    • ½ cup milk (any kind)
    • 1 cup diced ham (about 6 oz)
    • ½ cup bell pepper, finely diced (any color)
    • ½ cup chopped spinach (fresh or frozen, thawed and squeezed)
    • ¼ cup diced onion (optional)
    • 1 cup shredded cheddar or Swiss cheese
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon garlic powder

    Step-by-Step Instructions

    Step 1: Preheat and Prep

    1. Preheat oven to 375°F (190°C).
    2. Grease a 12-cup muffin tin generously with nonstick spray or butter.

    Step 2: Whisk the Eggs

    1. In a large bowl, whisk eggs, milk, salt, pepper, and garlic powder until frothy and well combined.

    Step 3: Divide the Fillings

    1. Evenly distribute ham, bell pepper, spinach, and onion into each muffin cup.
    2. Sprinkle cheese over the fillings.

    Step 4: Pour and Fill

    1. Pour egg mixture into each cup, filling about ¾ full.
    2. Stir gently with a fork to distribute fillings.

    Step 5: Bake and Cool

    1. Bake for 18-20 minutes until puffed and golden.
    2. A toothpick inserted in the center should come out clean.
    3. Let cool in the pan for 5 minutes. Run a knife around the edges and pop them out.

    Step 6: Store and Reheat

    1. Let cool completely before storing. Refrigerate or freeze. Reheat and run out the door.

    Summary

    Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes

    Yield: 12 muffins

    Difficulty: Easy

    Storage Notes

    Fridge:

    Store in an airtight container for up to 5 days. Reheat in microwave for 30-45 seconds.

    Freezer (Best for Meal Prep):

    Cool completely. Freeze in a single layer on a tray, then transfer to a freezer bag. Store for up to 3 months. Reheat from frozen for 60-90 seconds.

    Pro Tip:

    Use a silicone muffin tin or liners for easier removal. Grease well regardless—eggs love to stick.

    Mix It Up:

    Swap ham for cooked sausage, bacon, or turkey. Use any veggies you have: mushrooms, zucchini, or broccoli all work.