It’s February! Have your resolutions to eat better and be more healthy gone by the wayside? I’ve been trying to stick with mine, but I’ll admit that breakfast is one of the biggest challenges. I don’t usually sit down at the breakfast table in the morning to eat; I eat whatever I’ve grabbed in the car after I drop the kids off at school. So, a steaming hot bowl of steel-cut oats is out of the question most mornings.
I wanted something that was both portable and healthy. I saw a recipe for a breakfast “muffin” and by modifying the recipe a bit (replacing pork sausage with turkey sausage, swapping out half the eggs for egg whites and skipping the hash browns and adding veggies), I think I came up with a healthier version. I’ll bake a dozen of these on a Sunday evening and toss two in the microwave each morning on the way out the door.
12 Tbsp egg whites
1 lb turkey sausage
3 cups fresh spinach
1/4 cup onion
1/2 cup diced bell pepper
1/2 cup feta cheese, crumbled
Preheat oven to 375° F. Line a cupcake pan with paper liners or spray generously with nonstick cooking spray.
Brown sausage and drain. Toss with spinach, bell pepper and onion; stir over medium heat until spinach is wilted and onions are opaque.
In a large bowl, beat eggs with egg whites then add crumbled cheese. Add sausage and vegetables to the bowl and stir well to combine.
Fill cupcake liners almost full.
Bake 20 to 22 minutes or until knife inserted in the center of each comes out clean.
Note: You can use almost any vegetables or cheese that you like!
Nutritional Information: Calories Per Serving: 187, Calories from Fat: 129, Fat: 14 g, Trans Fat: 0.1 g (5 g Saturated Fat), Cholesterol: 119 mg, Sodium: 415 mg, Carbohydrates: 1 g, Sugar: 1 g, Protein: 13 g