“Breakfast is the most important meal of the day.”
I’m sure you’ve heard that countless times before, and for good reason! When you eat breakfast, you’re essentially breaking your fast from when you were sleeping (and not eating…). So, hitting your body with some good, clean calories right away in the morning provides it with sustenance and energy to take on whatever the day has in store!
Makes sense, right? Yet, one of the first things I hear most often from clients is they either go for small, quick grabs like granola bars in the morning, or they skip breakfast all together. Both of those scenarios are not ideal and won’t leave your body primed to take on the day’s activities-- what you need is a real, FULL meal containing carbs, fats, and -most importantly- protein!
“But, Maria, I don’t have time in the morning to wake up and make a big breakfast…”
Who said it has to be big and time consuming? Oh, the contrary! One of my favorite recommendations (and often my “go-to” breakfast) for busy work weeks comes in the form of a muffin and packs the punch of a full plate of breakfast foods-- I'm talking about egg muffins!
Egg muffins are a top “meal prep Sunday” breakfast food for me. They’re simple, they’re grab-and-go, they’re extremely versatile, and you can eat them cold or warm, by themselves or with other breakfast additions. Best of all? They’re good and good for you!
Breakfast is important because it kick-starts your metabolism and sets the tone for the day. That being said, wouldn’t you want that ‘tone’ to be “healthy and clean”??
Then be sure to toss this recipe into your weekly rotation!
Healthy Scrambled Egg Muffins
Servings: 12 muffins
½ bag frozen “potato O’Brien” mix
12 eggs/egg whites
1 package turkey sausage
3.5 servings shredded/crumbled cheese of your choosing
(I went with a crumbled feta/FF shredded cheddar/park skim shredded mozz. combo)
1. Preheat the oven to 350 degrees fahrenheit
2. Brown turkey sausages (they are typically already cooked and ready to go, so no need to keep them on the skillet long)
3. Once sausage is browned, remove from skillet and dice. Set aside
4. Pour potatoes into skillet and spread out to make an even layer covering entire skillet
5. Flip and relayer potatoes until they are golden brown
6. Whisk eggs together, add in cheese of your choosing, a few pinches of salt and pepper, whisk again
7. Grease muffin tins well!!! Then divide up diced sausage into tin
8. Add in egg/cheese mixture
9. Distribute potatoes evenly into egg/sausage muffins
10. Bake at 350 for 15-20 minutes (until fork comes out clean)
11. Allow to cool for about 5-10 minutes, then transfer to plate to further cool before packaging up in tupperware
12. Enjoy all week long!
*Nutritional information will vary based on ingredient choices, but roughly around 194 calories, 5g fat, 14g carbs, 22g protein per 2 muffins*
Like I said, they’re very versatile, so add/delete ingredients as you see fit! I’ve done these before with hash browns instead of diced potatoes, bacon or Canadian bacon instead of sausage, different veggies, extra egg, just egg whites, a mix of whites and whole eggs, extra potatoes, more cheese, less cheese, etc. etc., so don’t be afraid to get creative with it! If it fits in a muffin tin, you’re good to go.
As well, I wanted to mention another option-- if you don’t want to go the muffin route, you can follow steps 2-5, then divide potatoes and turkey sausage evenly into small tupperware containers, add some cheese to each, and store them in the fridge as a “crack and go” meal throughout the week.
This means, in the morning, take your container out, crack and egg or 2 (or pour if you’re going liquid whites) into it, pop in the microwave for 1-2 minutes (keep an eye on them, they can explode!), take out, mix, and go! Scrambled eggs on the go!
Breakfast doesn’t have to be complicated, but it does have to be a part of your daily regimen.
So, start your days off on the right foot-- get baking with these muffins ASAP!