My healthy egg muffin recipe makes the perfect meal prep breakfast. Gluten free & Paleo, these have sausage, peppers, potatoes and SO much flavor!
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The word “muffin” frequently brings to mind a towering bakery creation full of refined flour and dusted with extra sugar on top. Perhaps delicious, but probably not the healthy breakfast you want to eat every day.
These lumberjack muffins are anything but!
Made with eggs, sausage and veggies, this protein-packed muffin tin breakfast recipe is easy, incredibly satisfying and full of the kind of nutrition that you want to start your day with.
On a personal note, these are SO good for toddlers and kids! What small child doesn't like a breakfast that fits easily into their little hands? These are also fun to make with kids, which always increases the odds that they'll actually eat something.
Make sure to check out the variations and meal prep tips below the recipe!
- 1 # country sausage
- 3/4 yellow onion
- 1 1/2 red bell peppers
- 1 russet potato
- 12 eggs
- 1 tsp smoked paprika
- Chop 3/4 yellow onion, 1½ red bell peppers and 1 russet potato.
- Cook 1 pound country sausage and 3⁄4 chopped onion for 5 minutes over medium-high heat, breaking up meat.
- Add 1½ chopped red bell peppers and 1 chopped russet potato. Cook 5 minutes, stirring often.
- Cover and cook 5 more minutes or until potatoes are tender. Cool.
- Whisk together 12 eggs, 1 tsp smoked paprika and salt and pepper to taste.
- Use 1/4 cup to scoop meat mixture into parchment-lined muffin tins.
- Cover meat mixture w/ whisked eggs & bake 17-19 minutes. Cool.
- Yields ~26 muffins.
What is the nutrition like for this egg sausage muffin recipe?
I always say taste comes first, then nutrition. That said, it is important to me both as a dietitian and as a mom, that the recipes I share make you feel good. This is more true than ever with breakfast. Choosing a healthy breakfast, and particularly one full of protein, sets you up for success for the rest of the day.
That said, this egg sausage muffin recipe has so much nutrition! Here are some of the highlights:
Sausage (Thiamine, Selenium, Zinc, Vitamin B12, Vitamin B6, Iron, Protein)
Sausage is probably not the first thing that comes to mind when you think of nutritious ingredients. I wanted to make sure to include it here though because the nutrition content of sausage can vary SO much!
I love Butcher Box and US Wellness Meats for all of my meat but this is never more true than for items like bacon and sausage, where grocery store brands can contain some iffy ingredients. The sugar-free breakfast sausage from US Wellness Meats would be perfect in this recipe! The only ingredients are pork and spices – nothing weird!
Pork provides substantial amounts of thiamine, selenium, zinc, vitamin B12, vitamin B6, iron and, of course, protein.
Onions (Vitamin C, Vitamin B6, Folate, Potassium)
Did you know that the humble onion is actually packed with antioxidants? In addition to their vitamin content, onions are high in both fiber and prebiotics.
Bell Peppers (Vitamin A, Vitamin C, Folic Acid, Iron, Potassium, Fiber, Antioxidants)
Bell peppers provide tons of good-for-you vitamins. The combination of iron and vitamin C in bell peppers makes them particularly good for preventing anemia. They're also highly beneficial for eye health.
Want a pro tip? Choose red! Red bell peppers offer even more nutrients and can have 1.5 times as much vitamin C and 11 times as much beta-carotene as green bell peppers.
Potatoes (Vitamin C, Vitamin B6, Potassium, Manganese and Antioxidants)
They get a bad rap sometimes, but the reason potatoes are considered unhealthy by some has much more to do with preparation than nutritional content. Sure french fries won't make the cut for superfoods, but neither would deep fried brussels sprouts…. Cooked in a healthy way, potatoes can be quite a nutritious side. Much of the vitamin content is in the peel, so make sure to leave the skin on!
Eggs (Lutein, Choline, Protein)
An egg contains 7 grams of protein and is full of lutein (good for your eyes) and choline (good for your brain).
Can I use this as a freezer breakfast?
Yes! Egg muffins like these make the best freezer breakfast.
Cook the lumberjack muffins and let them cool completely. Then store in a freezer bag or meal prep container in the freezer.
You have two options when you're ready to enjoy. To thaw from frozen, microwave for 60-90 seconds or until heated through. Alternatively, set the muffins in the refrigerator to thaw for 24 hours. Reheat them in the oven at 350 F for 15-20 minutes, or until heated through.
What are some variations on this healthy egg muffin recipe?
Once you get the hang of this healthy egg muffin recipe, you can really mix up the add-ins to make it your own. Here are a few add-in ideas to get you started:
- Shredded Cheddar Cheese
- Goat Cheese
- Feta Cheese
- Bacon (Cooked & Diced)
- Diced Roasted Sweet Potatoes
- Basil, Dill or Other Fresh Herbs
- Sauteed Spinach
- Green Onions
I want more meal prep breakfast recipes!
Dinner is the first meal most people think of when they think of meal prep. I would argue that prep-ahead breakfasts are just as important though! Skipping breakfast or opting for a less nutritious option can really start your day off on the wrong foot.
On the flip side, having a healthy breakfast prepped and ready to go can not only give you a nutritional boost right at the start of the day, it can make your whole morning less frenzied and chaotic. That's why our Gluten Free & Paleo Meal Plans always include a meal prep breakfast recipe!
Here are four of my personal favorite meal prep breakfasts:
Chai Spice Zucchini Muffins: There are two great ways to include these chai spice muffins in your meal prep: Baking at the start of the week or making a batch to store in your freezer. Either way, they're totally delicious. Made with a mix of almond flour and coconut flour, these muffins are a great paleo option as well.
Paleo Cherry Vanilla Granola: This granola was a huge hit with our Prep Dish subscribers! It's a paleo granola and gets its great texture from a mix of nuts, coconut, dried fruit, butter and coconut oil. Naturally sweetened with a bit of honey, this is a great option for enjoying over yogurt or simply by the handful 🙂
Moroccan Breakfast Hash: And I can't talk about meal prep breakfasts without including a breakfast hash. We love a good breakfast hash in my house and this particular one is a perennial favorite. It gets a major flavor boost from my Moroccan spice blend, the recipe for which is also included in the post.
Freezer Breakfast Burritos: Specifically designed to make ahead and freeze, these breakfast burritos are so satisfying! Bell peppers, eggs, potatoes and cheese come together for a truly delicious start to the day.