If you’re like me, and barely have time for anything especially fitness then these muffins should help you with meal planning. I truly believe the way to succeed at your fitness journey is planning ahead. Trust me, oh and here’s the proof in this link. I still struggle with consistency, but the best way to combat inconsistent behavior is planning and making things easy on myself.

Since the beginning on 2015, I have been in love with egg muffins and other breakfast muffin recipes. As I remind everyone, I’m putting on weight and muscle so you may have to alter some ingredients or reduce the serving size. Either way, this recipe is a great way to explore options to make breakfast less painful.



Dozen of Eggs
1 1/2 Bread Croutons
1/2 Cup Red Pepper
1/2 Cup Yellow Onions
1 1/2 Cups of Mexican Blend Cheese
Red Pepper Flakes
Garlic Powder
Optional: 3 Turkey Sausage Links
Directions: Prepare ingredients by dice the red pepper, onions, and turkey sausage. Place red peppers and onions into a bowl together. Pre-heat oven at 375 degrees. Grease the muffin pan with coconut oil spray or use the coconut oil you have on hand. Take the bread croutons and layer each muffin cup with croutons. Apply a handful of diced turkey sausage as a second layer to each cup. *Grab a handful of cheese and apply as a third layer to each muffin cup.

In a bowl, crack 2 eggs and apply seasoning. Whisk eggs and seasoning together. Take 2 teaspoons of red pepper and onion mix and add to egg mix. Pour egg mix into muffin cup. Line your bottom oven rack with foil to prevent egg from spilling in the oven. Lay the muffin pan on top of foil and allow to bake for 20 – 30 minutes or until light golden brown crust on muffin top.

When removing the muffins from pan, use a pie server instead of using a fork. Using the fork sometimes causes the muffin to break.

*In my Periscope video, I applied the cheese last. I later realized that in the past I applied it on top of sausage links as a third layer. Either way is fine.
Calories: Each muffin run between 200-300 calories. It depends on cheese and sausage added to each cup.
To see the Periscope video, please check this link here.
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Author: Makeda

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