Sausage and egg muffin recipe: under 400 cals breakfast



So this might not be the sausage and egg muffin you were expecting, but if you’re craving the flavour of your favourite golden arches breakfast this will give you it for a fraction of the calories. These muffins can be eaten hot or cold, and are great for batch cooking. Make a big batch and have a couple for breakfast, wrap a couple up for lunch with a salad, or eat as a snack.

Sausage and egg muffin recipe

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 4 – makes 8 muffins

Nutritional info per serving (2 muffins)

Calories: 315 | Total fat: 20g | Carbs: 4g |  Protein: 27g

Ingredients

  • 8 medium eggs
  • Salt and pepper
  • Frylight
  • 1/2 tsp chopped parsley
  • 4 vegetarian cooked sausages
  • 100g grated mature cheddar cheese

Sausage and egg muffin recipe

Method

  1. Pre-heat the oven to 200 degrees and spray a deep muffin tin with Frylight.
  2. In a jug, whisk the eggs with the salt and pepper, parsley and half of the grated cheese.
  3. Slice the sausage and share between the 8 muffin holes. Pour over the egg mixture and the other half of the cheese. 
  4. Bake in the oven for 15 minutes until the eggs have risen and the cheese has melted on top.
  5. Gently lift out of the tin and eat. Nothing more, nothing less.

This recipe was made using veggie sausages as they’re lower in calories and saturated fat, which surely means you can have more of them – a bonus if you ask me. If you’re keeping an eye on your carb intake, these are perfect as they’re very low in carbs.

This recipe is very easily doubled, meaning you can make twice as much to keep in the fridge to grab and go if you feel the need to snack on something in between meals. A couple of muffins will satisfy that craving long enough and are high in protein, so they’ll keep you going until your next meal.

Sausage and egg muffin recipe

Making this for tea tonight? If you snap a pic, tag us with #manvfat! 


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About MustafaMehar

Hi,im Ghulam Mustafa Mehar "Chief Executive World Institute for Genius Mind" Trainor Online telepathy Master Course ,Editor, writer&Web developer

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