High Protein Egg Muffins with Veggies (Dairy-Free, Whole 30, Paleo)
Welcome to a flavor-packed journey that aligns with your Whole 30 or Paleo lifestyle – our high-protein egg muffins with veggies! These dairy-free delights are not only a culinary adventure but also a wholesome and satisfying addition to your healthy eating repertoire. They have 7g of protein per muffin and are loaded with veggies and healthy fats to keep you feel for hours.
Equipment
- 2 Baking Sheets Lined with Parchment Paper
- 2 Silicone Muffin Pans If not using silicone, line with paper before cooking
Ingredients
- 1 red bell pepper diced
- 1 green bell pepper diced
- 1 red onion diced
- 1 sweet potato peeled, diced
- 12 eggs
- 1 14.5oz canned coconut milk
- 1 16oz turkey breakfast sausage sub: ground turkey
- 2 TBS avocado oil
- Salt to taste
- Pepper to taste
Instructions
- Preheat oven to 450F and prepare two baking sheets with parchment paper.
- Place diced bell pepper, onion and sweet potato on prepared baking sheets. Drizzle 1 tbs avocado oil over the veggies and then season with salt and pepper to preferred taste. Transfer to oven and bake for 30 minutes.
- Meanwhile, heat a medium sized skillet with 1 tbs avocado oil over medium-high heat. Once hot, add the turkey breakfast sausage and cook until fully browned. Turn off the heat and set aside.
- In a large mixing bowl (preferably with a pour spout), add the coconut milk and whisk to ensure both the cream and water are fully combined. Then crack the eggs into the same bowl, whisking until mixture is fully yellow and emulsified.
- Once the vegetables are tender, remove from the oven and change oven temp to 350F. Add to the skillet with cooked sausage, stirring to distribute the vegetables evenly.
- In two silicone muffin pans (if using metal, please line with paper muffin liners), scoop the sausage/vegetable mixture into each cup. Be sure to spread out the mixture equally.
- Pour the coconut milk/egg mixture over the vegetables, filling about 3/4 of the way to avoid spillover. Pour less than you think at first and then go back and fill in the cups little by little.
- Place muffin pans into the oven and bake at 350F for 30 minutes.
- Remove from oven and allow to cool for 30 minutes before serving. Transfer to a cooling rack for faster cool down.
- Store in the fridge for up to a week, or in the freezer for up to 3 months.
Notes
Nutrition: Carbs 7g, Fat 5g, Protein 7g