How do you ‘wow’ guests, prep for a busy week ahead, or spoil yourself rotten? The answer is Sausage and Veggie Cottage Cheese Egg Cups. These cottage cheese egg cups boast both sausage and veggies in a savory breakfast gives a boost of extra protein while offering loads of flavor.
WHAT’S NEW?
We just had THE BEST weekend in Champaign, back where it all started between Mr. Prevention and I at the University of Illinois. Our ranked Illini football team hosted the University of Michigan (ironic being that we now live in Michigan, of course) and we did all the football things. On the beautiful 72-degree, sunny day, we did some traditional tailgating followed by a fancy, giant tent tailgate with a taco bar. With full bellies, we made our way to the game to cheer the Illini on to a 21-7 victory. We had a blast! We were also able to catch up with several of Mark’s childhood and college friends and visit his parents. A busy, fun weekend!
The ride there and back were spent being productive on schoolwork for me. We left the fridge full of food so we’re coming home to leftovers galore. Those leftovers include these cottage cheese egg muffins that are stocked away in the freezer as a great way to kick off busy weeks that you may not be fully prepared for – enjoy!
ROLL CALL FOR THIS RECIPE
- Balanced: Breakfast can be a tough time to sneak in satiating protein, particularly if you’re short on time. These egg cups offer almost 12 grams of protein per cup!
- Meal Prepping: Make ahead these sausage egg muffin cups or store in the freezer for later. They make for the perfect weekday breakfast.
- Highly Adaptable: The ability to change up this recipe any number of ways is the best part! I’ve made these egg cups numerous times, tweaking the recipe based on what I have on hand. The recipe is extremely adaptable. Check out the FAQ for some ideas for next time!
KEY INGREDIENTS AND SUBSTITUTIONS
- Sausage: I grew up eating pork breakfast sausage for so I’m partial to it, however you can substitute in turkey sausage, ground beef, or a vegetarian crumble such as chorizo. Diced or cubed ham would also work well. You can also omit the meat and substitute in additional veggies (about 2 cups, cooked).
- Veggies: Onion, red bell pepper, and fresh spinach were used in this recipe, however you can substitute in mushrooms, green onion, shredded potato, tomato, jalapeno, etc.
- Eggs: In place of whole eggs, egg substitute of egg whites can be used in the amount of 1 1/4 cups.
- Milk: Any cow’s milk or other unsweetened, nondairy or plant-based milk such as oat milk, soy milk, or unsweetened almond milk.
- Cottage Cheese: Any variety (fat content) will do. Ricotta cheese can be subbed in, if desired.
- Flour: All-purpose flour can be swapped out for white wheat flour, whole wheat pastry flour, or oat flour.
- Baking Powder: Providing a bit of leavening, baking powder makes these cottage cheese muffins a bit fluffy versus overly dense.
- Feta: While feta cheese is probably my personal preference in this egg muffin recipe, pepper jack, Swiss, cheddar, or most any other cheese variety would work well.
VARIATIONS, STORAGE, and TIPS
- Make a double batch and freeze leftovers to enjoy over the next few months.
- To freeze, I store leftover egg cups in ziplock bags containing 1-2 egg cups. I remove from the freezer the night before and refrigerate until morning or remove from the freezer the morning of and allow to sit at room temperature for about an hour before microwaving on high for about 1 minute.
- Store leftovers in an airtight container in the fridge for up to 5 days.
FAQ
Can I make these mini egg muffins using a mini muffin tin?
Yes! Reduce the heat to 375 degrees and reduce the cooking time to 15-18 minutes.
What other combinations of this recipe have you tried any loved?
I’ve used leftover roasted broccoli that I chopped up and used with cheddar cheese in place of feta. I’ve also tried leftover roasted butternut squash with kale and goat cheese, as well as a mushroom and Swiss cheese combination. All have been delicious!
Can I add veggies raw versus cooked to this recipe?
I would not recommend it given the excess moisture that can occur with raw vegetables, especially ingredients like tomatoes, mushrooms, and zucchini.
Muffins tend to stick in my muffin tins. What do you recommend I try to prevent this from happening?
Some muffin tins are just funny that way! Spray the muffin wells thoroughly with nonstick cooking spray. However, I do recommend investing in a silicone muffin tin if you have this issue (game changer!) or perhaps just a new non-stick muffin pan (the older ones can be a bit more challenging with sticking), but otherwise, try muffin liners.
NUTRITIONAL MERITS
- Protein-rich, offering over 11 grams of protein per cup (more protein than carbohydrate)
- Can easily be made gluten-free by using oat flour.
- Easily made dairy-free with a cow’s milk alternative and by omitting cheese
- A sneaky way to enjoy veggies for breakfast!
- Rich in iron and vitamin C
Sausage and Veggie Cottage Cheese Egg Cups
These cottage cheese egg cups boast both sausage and veggies in a savory breakfast gives a boost of extra protein while offering loads of flavor.
Ingredients
- 1 lb pork breakfast sausage
- 1/2 onion, diced
- 1 bell pepper, diced
- 5 oz baby spinach
- 5 eggs
- 1/3 cup low-fat milk
- 1 cup reduced fat cottage cheese
- 1 1/2 cups all-purpose flour
- 2 tsp baking powder
- ½ tsp black pepper
- 4 oz crumbled feta
Instructions
- Preheat oven to 400 degrees F.
- Mist 16 muffin wells of a muffin tin(s) with nonstick cooking spray and set aside.
- In a large skillet, brown the sausage over medium heat. Break the meat into a crumble and cook until no longer pink. Remove to a paper towel-lined plate and discard all but 2 teaspoons of grease.
- Return the skillet to the heat and add the onion. Cook for 1-2 minutes before adding the bell pepper. Cook for 3-4 minutes, cooking until crisp-tender.
- Add the spinach and stir continuously to aid in wilting. Remove pan from heat when spinach is bright green and tender; set aside to cool.
- In a large bowl, whisk together the eggs, milk, and cottage cheese until well-combined. Sprinkle in the flour, baking powder, and black pepper; mix until well-incorporated.
- To the bowl, add the prepared sausage, veggies, and most of the feta che ese. Mix until combined and spoon until slightly heaped into each of the prepared muffin wells. Top with remaining feta, if desired.
- Bake for 25 minutes or until tops are golden and centers are set. Allow to cool slightly before removing from muffin tins.
Notes
Recipe adapted from Nourished
Nutrition Information:
Yield: 16 Serving Size: 1 egg cupAmount Per Serving: Calories: 188Total Fat: 10.6gCholesterol: 29mgSodium: 432mgCarbohydrates: 10.8gFiber: 1.0gSugar: 1.2gProtein: 11.9g
In need of some breakfast inspiration? Look no further!
- Nutella and Peanut Butter Baked Oatmeal
- Mango Coconut Overnight Protein Oats
- Lemon Blueberry Breakfast Cookies
- Pineapple Peach Smoothie
- Cucumber Spinach Smoothie
- Gluten-Free Apple Oatmeal Blender Pancakes
- Chunky Monkey Banana Baked Oatmeal
- Whole Wheat Apple-Oat Breakfast Cookies
- Blueberry Lemon Baked Oatmeal
Be well,
