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Cheesy Hash Brown Breakfast Muffins

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! 

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.


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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. If you’d like to go the homemade route, you could use my chicken breakfast sausage recipe or any ground meat with my breakfast sausage seasoning.

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

Cheesy Hash Brown Breakfast Muffins

Yield: 12 muffins
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

High protein breakfast muffins two ways made with frozen hash browns and veggies.


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


  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.


Each muffin has 2 Smart Points.

For Sausage Muffins

  • 2 C (170g) Shredded Potatoes
    • 12 oz Bag Frozen Pepper and Onion Blend Thawed
    • 2 C Turkey Sausage Crumbles
    • 1-2 tsp Minced Garlic
    • 1/2 C (113g) Fat-Free Greek Yogurt
    • 1 C (112g) Fat-Free Shredded Mozzarella
    • 1 1/2 C (368g) Liquid Egg Whites

    Per Sausage Muffin: 75 Calories | 10g Protein | 6g Carbs | 1g Fat

    Nutrition Information:
    Yield: 12 muffins Serving Size: 1 muffin
    Amount Per Serving: Calories: 82Total Fat: 2gCarbohydrates: 6gProtein: 10g

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    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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