South Beach Diet Sausage Veggie Breakfast Muffins

Jumpstart your day with these flavorful and protein-packed South Beach Diet Sausage Veggie Breakfast Muffins, the perfect grab-and-go breakfast option for busy mornings! Bursting with savory ground sausage, vibrant bell peppers, nutrient-rich baby spinach, and gooey cheddar cheese, these egg-based muffins are as satisfying as they are healthy. Quick and easy to make, they’re baked to golden perfection in just 25 minutes, providing a low-carb, high-protein meal that aligns with the South Beach Diet principles. Ideal for meal prep, these breakfast muffins can be refrigerated for up to five days, making them a convenient and delicious option for your week. Whether you’re following a keto lifestyle or simply looking for a wholesome breakfast idea, these savory muffins are sure to keep you energized and full until lunchtime!

Nutriscore Rating: 57/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 12

Ingredients

• 1 pound ground breakfast sausage
• 10 large eggs
• 1 medium, diced red bell pepper
• 1 medium, diced green bell pepper
• 1 small, diced yellow onion
• 1 cup (chopped) baby spinach
• 1 cup shredded cheddar cheese
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon olive oil
• 0 as needed non-stick cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Heat olive oil in a large skillet over medium heat. Add diced onion, red bell pepper, and green bell pepper. Sauté for 3-4 minutes until slightly softened.

Step 3

Add the ground breakfast sausage to the skillet. Cook until the sausage is browned and cooked through, breaking it into small crumbles with a spoon, about 5-7 minutes.

Step 4

Stir in the chopped baby spinach and cook for an additional 1-2 minutes until wilted. Remove the skillet from heat and let it cool slightly.

Step 5

In a large mixing bowl, whisk together the eggs, salt, and black pepper until well combined.

Step 6

Gently fold in the shredded cheddar cheese and the cooked sausage-vegetable mixture.

Step 7

Spray a 12-cup muffin tin generously with non-stick cooking spray.

Step 8

Evenly divide the egg mixture among the prepared muffin tin cups, filling each about 3/4 full.

Step 9

Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are set and lightly golden on top.

Step 10

Remove the muffins from the oven and let them cool in the tin for 5 minutes.

Step 11

Carefully run a knife around the edges of each muffin and transfer them to a wire rack to cool completely.

Step 12

Serve warm, or store in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave before serving.

Nutrition Facts

Serving size	(1400.7g)

Amount per serving	% Daily Value*
Calories	2988.6

Total Fat 244.2g	0%
Saturated Fat 89.9g	0%
Polyunsaturated Fat 1.4g
Cholesterol 2299.4mg	0%
Sodium 6627.8mg	0%
Total Carbohydrate 32.6g	0%
Dietary Fiber 6.5g	0%
Total Sugars 10.2g
Protein 150.3g	0%

Vitamin D 410IU	0%
Calcium 1304.7mg	0%
Iron 15.2mg	0%
Potassium 2457.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 75.0%

Protein: 20.5%

Carbs: 4.5%