Turkey Sausage and Broccoli Egg White Frittata Muffins

Turkey Sausage and Broccoli Egg White Frittata Muffins is a breakfast that serves 18. One serving contains 92 calories, 10g of protein, and 5g of fat. For 48 cents per serving, this recipe covers 7% of your daily requirements of vitamins and minerals. 460 people have made this recipe and would make it again. From preparation to the plate, this recipe takes around 32 minutes. This recipe from Rachel Cooks requires turkey sausage, egg whites, eggs, and sharp cheddar cheese. It is a good option if you're following a gluten free and primal diet. Overall, this recipe earns a not so excellent spoonacular score of 38%. If you like this recipe, you might also like recipes such as Fontina, Spinach and Potato Noodle Egg White Frittata Muffins, Turkey Sausage, Spinach, and Egg White Wrap, and Turkey Sausage Egg White Flatbread | Carrie's Experimental Kitchen.

Servings: 18

Preparation duration: 10 minutes

Cooking duration: 22 minutes

 

Ingredients:

4 cups frozen chopped broccoli florets

10 egg whites

5 large eggs

salt and pepper to taste

3/4 cup shredded sharp cheddar cheese

1/4 cup skim milk

1 pound mild turkey breakfast sausage

Equipment:

frying pan

oven

whisk

bowl

measuring cup

muffin tray

Cooking instruction summary:

Preheat oven to 375 degrees F. Grease or spray a tin for 12 muffins. (Spray them really well!)In a medium frying pan, brown the sausage over medium high heat. Break it up into small pieces as it browns. Once browned and cooked through, add broccoli and continue to cook until broccoli is thawed. Remove from heat and allow to cool for 5 minutes.Meanwhile, in a large bowl, whisk together egg whites, eggs, skim milk, cheese, salt and pepper.Add sausage and broccoli vegetables evenly to each of the 18 muffins tins.Pour egg mixture evenly on top of the sausage and broccoli. I used a 1/4 cup measuring cup to do this - it works out almost exactly as 1/4 cup in each.Bake for 20-25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.

 

Step by step:


1. Preheat oven to 375 degrees F. Grease or spray a tin for 12 muffins. (Spray them really well!)In a medium frying pan, brown the sausage over medium high heat. Break it up into small pieces as it browns. Once browned and cooked through, add broccoli and continue to cook until broccoli is thawed.

2. Remove from heat and allow to cool for 5 minutes.Meanwhile, in a large bowl, whisk together egg whites, eggs, skim milk, cheese, salt and pepper.

3. Add sausage and broccoli vegetables evenly to each of the 18 muffins tins.

4. Pour egg mixture evenly on top of the sausage and broccoli. I used a 1/4 cup measuring cup to do this - it works out almost exactly as 1/4 cup in each.

5. Bake for 20-25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.


Nutrition Information:

Quickview
94k Calories
10g Protein
5g Total Fat
1g Carbs
3% Health Score
Limit These
Calories
94k
5%

Fat
5g
8%

  Saturated Fat
1g
12%

Carbohydrates
1g
1%

  Sugar
0.71g
1%

Cholesterol
75mg
25%

Sodium
427mg
19%

Get Enough Of These
Protein
10g
20%

Vitamin C
18mg
23%

Vitamin K
20µg
20%

Vitamin B2
0.24mg
14%

Selenium
8µg
13%

Phosphorus
115mg
12%

Vitamin B12
0.52µg
9%

Vitamin B6
0.17mg
9%

Zinc
1mg
8%

Vitamin B3
1mg
7%

Vitamin B5
0.65mg
6%

Calcium
61mg
6%

Folate
22µg
6%

Vitamin A
274IU
5%

Potassium
186mg
5%

Iron
0.73mg
4%

Magnesium
14mg
4%

Vitamin B1
0.04mg
3%

Manganese
0.05mg
3%

Copper
0.05mg
2%

Vitamin E
0.35mg
2%

Vitamin D
0.35µg
2%

Fiber
0.53g
2%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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