Sausage Egg Muffins With Mushrooms & Peppers

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These Sausage Egg Muffins have mushrooms and bell peppers in them for a high fiber, high protein breakfast

Do you need a quick and easy egg muffins recipe for breakfast? If so, check out my Sausage Egg Muffins With Mushrooms & Peppers.

They are the perfect low carb breakfast egg muffins and easy to freeze for future breakfasts when time is limited.

Keep reading as I give you the step-by-step on how to freeze and reheat for busy mornings!

This breakfast egg muffin recipe comes straight out of my seasonal Operation: 17 Day Slim Down cycle 1 meal plan and it’s filled with fiber and protein to keep you fuller longer.

Sausage Egg Muffins are a perfect grab and go breakfast for busy mornings

Ingredients for Sausage Egg Muffins

Like most of my egg muffins, this recipe calls for simple and few ingredients. Here is a list of what you’ll need:

  • ground chicken (or turkey)
  • mushrooms
  • red bell pepper
  • dried basil
  • dried oregano
  • eggs
  • mozzarella cheese (optional)

Make Egg Muffins

With most of my egg muffins recipes you throw ingredients in the tin and bake.

Well, there is an extra step with this recipe! 

Since this recipe calls for sausage, which we will make ourselves, you’ll add all the ingredients (except the eggs and cheese) into a pan and cook until the sausage is no longer pink.

Once you cook the sausage, vegetables and seasonings, you’ll add this mixture to the evenly distributed beaten eggs inside the tin.

Easy peasy!

Egg Muffins in tins are a great way to batch bake so you can have some to freeze and reheat for busy mornings

Use Silicone Cups to Bake Your Sausage Egg Muffins

I’ve mentioned using silicone cups in previous egg muffin recipes and there’s good reason why!

Most likely, if you use non-stick spray, your egg cups will likely stick to your pan and you definitely don’t want to deal with this! There’s always a chance your muffins will come out OK, but why risk it!

I recommend picking up a half dozen of these Silicone Baking Cups or even a full silicone muffin tray so you don’t have to worry about scraping your egg muffins out of the tin or cleaning up a huge mess or leaving a ton of food behind!

If you don’t have silicone baking cups handy and you want to make this recipe stat, then try spraying paper cups to keep your tin clean!

Can You Freeze Egg Muffins?

These Sausage Egg Muffins are perfect to bake in larger batches, freeze and reheat for busy mornings.

They are such a time saver with an easy grab-and-go breakfast!

If you don’t mind leftovers, this egg muffins recipe is going to be your new favorite way to batch bake and freeze!

Here are the steps you’ll need to take to successfully preserve a batch or two for future meals:

Step 1 – Freeze The Breakfast Egg Muffins

If you happen to own a vacuum sealer, then you’re going to have the easiest time keeping your frozen egg muffins as preserved as possible.  

If you do have a sealer machine, make sure you freeze your muffins overnight inside a sealed container or resealable bag before you vacuum seal. If you don’t freeze them first, you’ll squish your muffins if you seal them fresh.

If you don’t have a vacuum sealer, allow your sausage egg muffins to cool completely in the refrigerator prior to freezing them.

Add the egg muffins to a sealable bag and try to remove as much air as possible before sealing the bag.

Place the muffins in your freezer and keep them there until future use.

As always, make sure you write the date on the bag to keep track of dates!

Step 2 – Defrost & Reheat Egg Muffins

The night before you want to eat your breakfast egg muffins, take two out of the freezer and allow them to thaw out in the refrigerator overnight in a sealed container or sealable storage bag.

The next morning, place your egg muffins in the microwave and reheat in 30 second intervals, checking in between each interval to see if they are warm enough as every microwave is different.

Most likely, 30 seconds will be sufficient, especially if they are fully defrosted from the night before.

Egg Muffins for breakfast can be frozen and reheated to save you time when you're too busy to make breakfast

Egg Muffins for the 17 Day Diet

These sausage eggs muffins are the perfect low carb breakfast if you’re on the 17 Day Diet.

This egg muffins recipe is approved for all cycles. 

If you’re not sure which foods are allowed when, make sure you check out my 17 Day Diet Cycle 1 Food List for all the info!

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

Can I have Sausage Egg Muffins on the Kickstart Diet?

Yes, you can definitely have this egg muffins recipe while on the 17 Day Kickstart Diet. You can enjoy them starting on the 4-Day Soak Up Phase when eggs are approved.

If you want to have cheese in your egg muffins, then best to wait until the 10-Day Stabilize Phase allows for easily digestible cheeses such as cheddar or Swiss.

Otherwise, you can easily leave out the cheese if you want to eat these in the earlier phase.

If you’re not sure which foods are allowed during each phase, make sure you take a look at my 17 Day Kickstart Diet Food List.

Keto Egg Muffins are full of fiber and protein and healthy fat for a great breakfast that's low carb

Keto Egg Muffins

These egg muffins are also great for those on the Keto Diet,

If you’re looking to add more fat into your day, consider using pork sausage instead of a leaner chicken or turkey. 

If you’re new to Keto or need a refresher on Keto low carb foods, make sure you check out my Keto Diet Food List.

Low Carb Egg Muffins Recipes

Are you an egg lover and want more ideas for easy grab-and-go breakfast egg muffins? Here are a few more low carb egg muffins recipes to give you more variety during the week:

Other Low Carb Breakfast Recipes

This low carb breakfast egg muffin recipe is great way to switch up your low carb breakfast ideas. If you want more recipes for morning time, make sure you check these out:

If you enjoy this Sausage Egg Muffins recipe, make sure you come back to review the recipe card below. If you’re on social, make sure you tag me @17ddblog so I can see your egg muffins.

Sausage Egg Muffins with Mushrooms and Peppers

Sausage Egg Muffins are a perfect grab and go breakfast for busy mornings
Yield: 6 Muffins, 1 Serving = 2 Egg Muffins

Sausage Egg Muffins with Mushrooms & Peppers

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Low Carb Sausage Egg Muffins with Mushrooms and Peppers are a great egg cup to bake in larger batches, freeze and reheat for busy mornings!


  • 1/4 pound ground chicken (or turkey)
  • 3-5 Mushrooms, chopped
  • 3 Tablespoons Red Bell Pepper, chopped
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 5 Large Eggs
  • 2-3 Tablespoons Mozzarella Cheese (optional)
  • Salt and Pepper, to taste
  • Olive oil for frying


    1. Preheat the oven to 400 degrees F.
    2. Line 6 regular size muffin tin with either silicon liners or spray with non-stick cooking spray.
    3. In a large skillet, heat a drizzle of olive oil on medium high heat.
    4. Add the ground chicken, mushrooms, bell pepper, basil, oregano and season with salt and pepper.
    5. Cook until the chicken is done and vegetables are crisp tender. Remove and set aside.
    6. In a large bowl, add the eggs, salt and pepper and beat well. Set aside.
    7. Evenly disperse the chicken sausage mixture into each tin.
    8. Next, pour the egg mixture evenly into each tin and gently stir each tinned mixture with a spoon or fork.
    9. Next, add a sprinkle of mozzarella cheese over the top of each tin.
    10. Bake for 13 to 15 minutes, or until egg muffins are cooked through completely.


Yields 6 Muffins. One serving size is 2 muffins.

Approved for:

17 Day Diet - all cycles

17 Day Kickstart Diet - 4-Day Soak Up Phase (omit cheese)

Keto Diet

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