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!

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 turkey sausage crumbles or any ground meat with my breakfast sausage seasoning. I’ve used the turkey sausage to make awesome wraps and muffins.

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?

Cheesy Hash Brown Breakfast Muffins

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

4.49 from 151 votes

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Prep Time: 15

Cook Time: 20

Total Time: 35

Servings: muffins

Calories: 82kcal

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

Preheat oven to 400 degrees F and spray a muffin tin with nonstick cooking spray.
Cook the hash browns and peppers/onions (in separate pans to minimize moisture) and add garlic in towards the end of their cook times.
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.
Add a mixture of egg whites, egg, parmesan, mozzarella, and Greek yogurt on top, filling each slot evenly.
Bake for 20-22 minutes.

Notes

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

Serving: 1muffin | Calories: 82kcal | Carbohydrates: 6g | Protein: 10g | Fat: 2g

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.