Sunrise Protein “Muffins”

          My brother taught me how to make these savory little breakfast (or anytime) bites! I have made a few nutritional alterations in

Sunrise Protein “Muffin”

order to be able to eat them guilt-free throughout my week! It can be such a struggle to eat well, because of money, time, or kitchen self-esteem issues. I promise you that these are super simple, fast, and you will be thoroughly enjoying one of your very own creations with a large grin on your face when they are done!

INGREDIENTS: 

  –   Eggs (Cage-free and/or Organic if possible)

 –   Carton of Egg White (Cage-free and/or Organic if possible)

–   Turkey Bacon (I prefer the brand Jennie-O!)

–   Extra Lean Ground Turkey (Also, Jennie-O!)

–   Preferred veggies! (Onion, sweet peppers, tomatoes, spinach, etc)

–   Nutritional Yeast and/or Cheese

Bake the turkey bacon until desired browning is achieved.

First, I bake the turkey bacon at about 390 degrees for about 10 minutes, but I like to check on it every 5 minutes or so. Depending on your oven or your preferred crispiness, you may choose to alter the time and temperature. I let the bacon cool, and put it to the side.

Turkey Sausage

Second, I enjoy making turkey sausage to throw into the muffins as well! I would like to thank Kathy Caley for this recipe! I have to admit, I am not a real stickler about using measuring spoons unless I am baking, so I tend to put somewhere around the following spices on top of  the sausage: salt (~1/2 tsp), Rubbed Sage (~ 1 tbsp), ground pepper (~1/2 tsp), ginger (~3/4 tsp), chili powder (~ 3/4 tsp), just a dash of garlic salt, and cap-full of olive oil! I prefer to use my KitchenAid mixer to get all of the spices mixed into the mince evenly, but you can also use your hands to get it all squished in there! Then, throw it in a heated pan (around a “6” in heat!), and let the sausage brown. You can also prepare this and put it into a tupperware to be used throughout the week to have fresh homemade sausage for all sorts of dishes such as tossing it into spaghetti squash and marinara.

I like to sprinkle a bit of Nutritional Yeast on the top of mine as a substitute for cheese, but you are welcome to still add your favorite kind of cheese!

Third, while browning the sausage, I throw together a mixture of my preferred veggies to put on top! I enjoy softening up some chopped onion, sweet onions, and garlic in a cap-full of olive oil, or you can use a spray oil for even fewer calories!!

Fourth, PUT IT ALL TOGETHER! :) I line the inside of the cup with the turkey bacon, and then a crack an egg inside of the bacon. In order to keep my cholesterol lower, I only have six whole eggs per week. So, half of my muffins have a whole egg, and for the rest, I use my carton of egg whites! You can choose to do egg whites for all of the muffin cups, too! I then put in my veggies and the browned sausage, and I sprinkle the tops with nutritional yeast, which can be bought at Whole Foods. Nutritional Yeast is often used as a cheese substitute by Vegans because it is very high in the vitamin B12. If you would prefer to use regular cheese, by all means sprinkle some of that instead!

Finally, bake the muffin tray at 350 degrees for around 10 minutes. As before, play with the time and temperature to find your preferred taste!

See! EASY! and DELICIOUS! It takes about 10 minutes prep time and 15-30 minutes total cook time, so it is QUICK, too! This is such a fun way to start getting creative in the kitchen, and it will serve at least 12 depending on how much you want to make! Thus, if you have a big family, these are can cater to different tast preferences in what is added to the muffins, and if these are just for you, store them in the fridge for the week so you can grab and go with your breakfast!

If you have a family, these are quick, EASY, and nutritious! Also, they are often a huuuuge crowd favorite, so you will be, too!

Eat Well, my beautiful friends!!

– Nora :)