Cheesy Hash Brown Breakfast Muffins

Cheesy Hash Brown Breakfast Muffins

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Whether you’re in need of a quick, grab and go breakfast or a dish to impress at Sunday brunch, these healthy breakfast muffins will not disappoint. I’ve included recipes for both a meatless and turkey sausage version. The calories and macronutrients surprisingly come out almost identical with 75 and 82 calories, respectively.

I know what you’re thinking. “Wow, I could eat the entire pan for under 1,000 calories.” Okay, maybe that’s just me. Moving on.

With only 75 calories, 6 grams of carbs, and 10 grams of protein, these healthy breakfast muffins are sure to be a hit for meal prep or a weekend brunch!

As a leftovers-hater, I’m pleased to say that these are perfect reheated, making them an ideal dish to make in bulk and use throughout the week. And don’t think you’re handcuffed to breakfast only! I’ve been using them as a mid-day snack since I rarely eat breakfast and typically follow an intermittent fasting approach.

Like every recipe, I’ve done my best to keep it as simple as possible with frozen vegetables and 100% ready-to-go ingredients. Just check out the video below for a look at how easy it is to make these healthy breakfast muffins.

What You’ll Need for These Healthy Breakfast Muffins

With a fairly short ingredient list, the biggest variability will be your eggs and dairy. Feel free to go with full-fat cheese or swap eggs for egg whites to get a fluffier, denser finished product. The meatless version has slightly more fat due to extra eggs and added parmesan. You can really tell the texture difference between the two.

For the turkey sausage recipe, you could add bacon or any other meat you’d like. The pre-cooked turkey sausage crumbles are just as quick and easy as it gets. And for the veggies, you can substitute fresh shredded potatoes or chopped peppers and onions, but it may add a small amount of prep time.

One final note before you get to the recipes: Be sure to let your hash browns and meat mixture cool before adding the egg mixture. Patience is a virtue, right?

high protein breakfast recipe
5 from 7 votes
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Cheesy Hash Brown Breakfast Muffins (Meatless Version)

An easy-to-make high protein breakfast recipe.

Course Breakfast
Cuisine American
Keyword healthy breakfast muffins
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 12 muffins
Calories 82 kcal
Author Mason Woodruff

Ingredients

Stove Top Ingredients

  • 2 C (170g) Frozen Hash Browns (Shredded White Potatoes)
  • 1 Bag (4C) Pepper and Onion Blend or 4C fresh
  • 2 tsp (10g) Minced Garlic

Egg Mixture

  • 1/2 C (113g) Fat-Free Plain Greek Yogurt
  • 1 C (112g) Fat-Free Shredded Mozzarella
  • 1 1/8 C (276g) Liquid Egg Whites 9 servings or 6 whole egg whites
  • 2 large Eggs
  • 1/2 C Shredded Parmesan

Instructions

  1. Preheat oven to 400 degrees F and spray a muffin tin with nonstick cooking spray.

  2. Cook the hash browns and peppers/onions (in separate pans to minimize moisture) and add garlic in towards the end of their cook times. 

  3. Spoon this mixture into a muffin tin and allow it to cool for 10 minutes. Add salt, pepper, or other seasonings at this point if you'd like. 

  4. Add a mixture of egg whites, egg, parmesan, mozzarella, and Greek yogurt on top, filling each slot evenly.

  5. Bake for 20-22 minutes.

Recipe Notes

Per Breakfast Bomb (makes 12): 82 Calories | 10P | 6C | 2F 

Nutrition Facts
Cheesy Hash Brown Breakfast Muffins (Meatless Version)
Amount Per Serving (1 muffin)
Calories 82 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Total Carbohydrates 6g 2%
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

high protein breakfast recipe

high protein breakfast recipe
4.84 from 6 votes
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Cheesy Hash Brown and Sausage Breakfast Muffins

With 10g of protein and only 75 calories per muffin, these mini protein bombs are an amazing make-ahead, on-the-go breakfast option or snack. 

Course Breakfast
Cuisine American
Keyword healthy breakfast muffins
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 12 Muffins
Calories 75 kcal
Author Mason Woodruff

Ingredients

Stove Top Ingredients

  • 2 C (170g) Shredded Potatoes I used frozen hash browns
  • 12 oz Bag Frozen Pepper and Onion Blend Thawed (could use fresh, chopped)
  • 2 C Turkey Sausage Crumbles You could substitute any meat you'd like
  • 1-2 tsp Minced Garlic

Egg White Mixture

  • 1/2 C (113g) Fat-Free Greek Yogurt
  • 1 C (112g) Fat-Free Shredded Mozzarella
  • 1 1/2 C (368g) Liquid Egg Whites or 8 whole egg whites

Instructions

  1. Preheat oven to 400 degrees F and spray a muffin tin with nonstick cooking spray.

Stove Top Ingredients

  1. Cook meat, potatoes, peppers, and onions in a large skillet for 8-10 min on medium heat, uncovered. Add garlic towards the end of cook time. Note: You can saute the peppers and onions separate from the potatoes to get rid of more moisture.

Egg White Mixture and Filling Muffin Pan

  1. Add meat/pepper mix to a muffin tin. Let this rest for 10 minutes to cool before adding the egg whites, Greek yogurt, and cheese mixture. Bake at 400 degrees F for 20 minutes.

Recipe Notes

Per Muffin (makes 12): 75 Calories | 10g Protein | 6g Carbs | 1g Fat

Nutrition Facts
Cheesy Hash Brown and Sausage Breakfast Muffins
Amount Per Serving (1 muffin)
Calories 75 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Total Carbohydrates 6g 2%
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

Looking for more high protein breakfast recipes? Here’s a quick list of my favorite healthy breakfast recipes on the blog:

If you give this recipe a go, tag me in your creation on Instagram. I’ll be sure to share it with everyone. Or if you’re more active on Pinterest, I’d appreciate you pinning this recipe. Thanks in advance and thanks for reading. Enjoy your healthy breakfast muffins.

And one last thing if you’re still here. I have a free cookbook that I always like to mention. It has nearly 30 of my most popular high protein chocolate recipes inside. If you’d like a copy, just enter your email in the form below and you’ll get on straight in your inbox. I’ll also send you an email every week or two with a roundup of all the new recipes I’ve published on this blog, my second food blog, Mugs for Muscles, and as Stronger U’s Chief Deliciousness Officer.

With only 75 calories, 6 grams of carbs, and 10 grams of protein, these healthy breakfast muffins are sure to be a hit for meal prep or a weekend brunch!

A high protein breakfast recipe that's as easy as adding ingredients to a muffin tin! Recipe includes both sausage and meatless options. Only 75 calories per breakfast bomb!


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