Ingredients
Equipment
Method
1. Prep Your Muffin Tin
- First, preheat your oven to 375°F. Use a silicone muffin tin for easy release; place it on a sturdy baking sheet before pouring any mixture in to prevent spills. Give your muffin tin a good spray with avocado oil cooking spray and set it aside.
2. Sauté the Mix-ins
- In a large skillet, heat 2 tablespoons of avocado oil over medium heat. Add the white parts of your green onions and the chopped red bell pepper. Sauté for about 2 minutes, until the veggies start to soften slightly.
- Next, add the chopped chicken sausage, 1/4 teaspoon sea salt, 1/2 teaspoon dried oregano, and a generous grind of black pepper. Toss to combine. Cook, undisturbed, for about 3 minutes until the sausage starts to brown. Stir, and continue cooking until browned on all sides. In the last minute of cooking, stir in the baby spinach, cooking just until it’s wilted. Allow the mixture to cool completely before adding it to your muffin tin.
3. Fill the Muffin Tin
- Once your veggie and sausage mixture has cooled to the touch, spoon even amounts into each cup of your prepared muffin tin, ensuring a balanced serving of mix-ins.
4. Prepare the Egg Mixture (Incorporating the Twist!)
- In your blender, combine the 8 large pasture raised eggs, 1/2 cup cottage cheese, 1/2 teaspoon kosher salt, and another good grind of fresh black pepper. Add your dissolved tapioca starch mixture (1 teaspoon tapioca starch dissolved in 1 tablespoon water or milk) to the blender. Blend until the mixture is beautifully fluffy and pale yellow, almost airy in consistency.
5. Pour and Top
- Carefully pour the fluffy egg mixture into the muffin tins, filling each cup almost to the top. Sprinkle the tops with 1 cup of shredded goat cheddar and the reserved green parts of your green onions for a fresh finish.
6. Bake to Golden Perfection
- Transfer the muffin tin (still on its baking sheet!) to your preheated oven. Bake for 18-20 minutes. They're done when the tops are golden brown and the eggs are set but still look slightly tender. Allow them to cool in the muffin tin for about 10 minutes before removing.
7. Enjoy!
- Serve your warm, fluffy high protein egg muffins on their own, or pair them with your favorite breakfast sides. Enjoy!
Nutrition
Notes
For best results, use a silicone muffin tin on a baking sheet. Always sauté vegetables thoroughly before adding them to prevent soggy muffins. Do not overfill muffin tins. Allow egg cups to cool completely before storing in an airtight container in the fridge for up to 5 days, or freeze for 2-3 months. Reheat from fridge in an oven (350°F) for 8-10 minutes, or toaster oven (350°F) for 5-7 minutes. From frozen, add 5-7 minutes and loosely cover with foil for the first half of reheating. Avoid microwaving to prevent rubbery texture. Don't skip the tapioca starch for tender results. Nutrition information is estimated based on common ingredients and serving sizes and may vary.