Italian · Snack
Baked Italian Sausage and Pepper Egg Muffins
Baked egg muffins with lean Italian pork sausage and sweet bell pepper, make once and enjoy over the week from fridge for a hearty Italian-style protein snack.
$
18 minsPrep
22 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
238Calories
24gProtein
12gFat
4gCarbs
1gSugar
1gFiber
520mgSodium
198mgChol
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Instructions
1
Prep
Preheat oven to 180°C and brush 4 muffin holes with olive oil. Finely dice red bell pepper. Finely grate Parmesan and garlic. Crush fennel seeds. Remove sausage casings. Whisk whole egg, egg whites, milk, garlic, fennel seeds, oregano, salt, and pepper until smooth.
2
Saute
Heat olive oil in a non-stick pan over medium heat. Break Italian sausage into crumbles, cook 3 to 4 minutes until browned and cooked through. Add diced bell pepper, toss 1 to 2 minutes until softened. Transfer to a plate to cool completely.
3
Build
Divide cooled sausage-pepper mixture, Parmesan, and fresh basil evenly between the 4 greased muffin holes. Pour egg mixture over fillings, filling each hole roughly three-quarters full.
4
Bake
Place muffin tin in preheated oven at 180°C for 18 to 20 minutes until puffed, set in the centre, and lightly golden on top. Cool in tin 10 minutes, then run a knife around each muffin and lift onto a rack to cool fully.
5
Plate
Portion cooled muffins into 1 airtight container of 4 muffins total. Refrigerate up to 4 days. Reheat in microwave for 30 to 40 seconds or oven at 160°C for 4 to 5 minutes, then serve with cherry tomatoes, cucumber, or yogurt dip.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 large egg
- 2 large egg whites
- 80g (2.8 oz) lean Italian pork sausage
- 0.5 medium red bell pepper
- 20g (0.7 oz) grated Parmesan
- 18ml (1 tbsp + 0.5 tsp) whole milk
- 1g (pinch) fresh basil
- 1 garlic clove
- 0.25 tsp fennel seeds
- 0.25 tsp dried oregano
- 0.25 tsp fine salt
- 0.25 tsp black pepper
- 1 tsp olive oil