Serves: 6 muffins
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Ingredients
- 6 large eggs
- ½ cup cooked sausage crumbles (choose lean turkey sausage for SW/WW or pork sausage for keto)
- ½ cup shredded cheese (mozzarella or cheddar; use reduced-fat for WW/SW)
- 2 tablespoons heavy cream (optional — makes them fluffier; use skim milk or omit for WW/SW)
Optional add-ins: chopped spinach, mushrooms, peppers, or spring onions for extra flavor and “Speed Foods” (Slimming).
Instructions
- Preheat oven to 375°F (190°C) and grease or line a 6-cup muffin tin (or use silicone muffin molds).
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Cook the sausage:
- If using raw sausage, cook it in a pan until browned. Drain excess fat.
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Mix it up:
- In a bowl, whisk eggs, cream (if using), and a pinch of salt & pepper.
- Stir in sausage and cheese.
-
Pour & Bake:
- Divide the mixture evenly into the muffin cups.
- Bake for 18–20 minutes, until puffed and golden.
-
Cool & Enjoy:
- Let rest 5 minutes before removing. Perfect for meal prep or grab-and-go breakfasts!
Plan Notes
- Keto / Low Carb: ~2g net carbs per muffin
- Weight Watchers: ~2–3 points each (use lean turkey sausage & light cheese)
-
Slimming:
- Free if using lean sausage and cheese as your Healthy Extra A
- Syns: heavy cream (1 syn per tbsp if used)
- Add Speed Foods (spinach, peppers, mushrooms) to boost Free Food content
High Protein
Low Carb
Gluten-Free & Wheat-Free
Freezer Friendly!
Tips
- Store in the fridge up to 4 days or freeze up to 2 months.
- Reheat in air fryer or microwave for 30–40 seconds.
- For extra flavor, add a pinch of paprika, garlic powder, or chili flakes.
