Spicy Chicken Sausage & Egg Muffin Cups
Strong Start, Zero Excuses
Let’s be honest: mornings can be chaos. Between rolling out of bed, trying to remember if you already made coffee (or just dreamed about it), and getting yourself moving — a nourishing, high-protein breakfast needs to happen, not be hoped for.
Enter: these Spicy Chicken Sausage & Egg Muffin Cups.
✔️ One bowl. ✔️ One pan. ✔️ Four days of grab-and-go fuel that tastes like a win.
These babies are savory, protein-packed, and loaded with flavor — with zero fluff and max get-sht-done energy*. You can eat them cold, hot, or one-handed while yelling “let’s go!” to your dog or your kid or your glutes. 😅
💪 Why Your Body Loves Them:
42g of protein per serving (hello, muscle support + satiety)
Low carb + high fat to support balanced energy and hormone health
Meal prep magic — no excuses when these are in your fridge
Supports metabolism + cycle health with nutrient-dense eggs and hormone-happy fats
Also? They’re just damn good.
🍳 The Recipe: Spicy Chicken Sausage & Egg Muffin Cups
Servings: 4 (makes ~12 muffins)
Prep Time: 10 min
Cook Time: 20 min
Protein (per serving): 42g
Calories (per serving): 410
🛒 Ingredients:
12 pasture-raised eggs
4 chicken sausages (about 20 oz), diced
½ cup chopped bell pepper
¼ cup chopped onion
¼ cup grated parmesan (optional but yum)
2 tsp smoked paprika
1 tsp sea salt
½ tsp black pepper
Olive oil spray or ghee (for the muffin tin)
Optional: red pepper flakes or hot sauce for that 🔥
👩🍳 Instructions:
Preheat oven to 375°F and grease your muffin tin like you love your cast iron.
Sauté sausage, peppers & onions until just browned.
Whisk eggs, spices & cheese in a big bowl like a breakfast boss.
Mix it all together and pour evenly into the muffin cups (they’ll puff — don’t overfill!).
Bake for 18–20 min until golden, fluffy, and your kitchen smells like Sunday brunch.
Cool, pop out, and store in glass containers for the week ahead.
🔁 Meal Prep Tips:
Freeze ‘em: Wrap in parchment and freeze for busy mornings.
Reheat like a pro: 3 min in a toaster oven.
Switch it up: Try Italian sausage, add kale, swap in goat cheese — your call.
Pair it with: A side of roasted potatoes or a matcha latte if you're feeling fancy.
🧬 Macros (Per Serving – 3 muffins):
Calories: 410
Protein: 42g
Fat: 26g
Carbs: 4g
Net Carbs: 4g
✨ Studio Talk:
This breakfast is for the woman who wants to feel fueled, focused, and fabulous — without standing over a stove in the morning.
Whether you’re headed to yoga, lifting, or corralling kids while answering emails, this is that strong AF, short AF™ kinda fuel that says:
“I came to slay, not to snack.”
Spicy Chicken Sausage & Egg Muffin Cups
Ingredients
- 12 pasture-raised eggs
- 4 chicken sausages (approx. 20 oz total), diced
- ½ cup chopped bell pepper
- ¼ cup chopped onion
- ¼ cup grated parmesan (optional)
- 2 tsp smoked paprika
- 1 tsp sea salt
- ½ tsp black pepper
- Optional: red pepper flakes or hot sauce for extra kick
- Ghee, butter, or olive oil spray (for greasing muffin tin)
Instructions
- Preheat oven to 375°F and grease a standard 12-cup muffin tin.
- Sauté sausage, onion, and bell pepper in a skillet over medium heat for 5–7 minutes until lightly browned and fragrant.
- Crack and whisk the eggs in a large bowl. Add paprika, salt, pepper, and parmesan (if using). Stir in the cooked sausage and veggie mix.
- Pour evenly into the muffin cups — each should be about ¾ full.
- Bake for 18–20 minutes or until muffins are puffed and set in the center.
- Cool slightly before removing from tin. Store leftovers in an airtight container in the fridge for up to 4 days.
Notes
Tips & Swaps:
- Swap sausage for ground chicken, beef, or turkey (pre-cooked).
- Add chopped spinach or kale for extra micronutrients.
- These freeze beautifully — wrap individually and reheat in the toaster oven.
Nutrition Facts
Calories
410Fat
26 gCarbs
4 gProtein
42 g