Easy Healthy Breakfast Casserole Cups

I’m always on the go, so I needed a breakfast that could keep up with me. I also needed it to follow the 7-day challenge that we (me and some of the women in my family) are doing. These breakfast cups are so yummy and filling that they will definitely become part of my weekly rotation.

On Sunday, after I had my long walk around the lake (6.38 miles!!!), I came home and was starving. I made these and ate two!

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The egg is perfectly fluffy, the sausage and potato make it hearty, and the veggies add a nice freshness to the whole thing.

The Ingredients

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  • 1 lb mild turkey sausage, browned and drained $3.27
  • 10 eggs @ $.26/egg = $2.60
  • 1 zucchini, grated $.30
  • 1 red bell pepper, chopped $.94
  • 1 orange bell pepper, chopped $1.28
  • 1 cup cheese $.98
  • 1-3/4 to 2 cups frozen hash browns (I used the organic country-style kind) $.50
  • Not pictured (added to the eggs):
    • 1/2 tsp salt $.01
    • 7-8 twists of the pepper grinder $.01
    • 1/4 tsp garlic powder $.01
    • 1/2 tsp onion powder $.01
    • 1/8 tsp ground cayenne pepper $.01

Total cost: $9.88 — Cost per serving: $.82

The great thing is you can mix this up any way you choose! Mushrooms and bacon (turkey or classic) would be yummy additions/substitutions!

*I made 12 cups, but there was enough for a 13th or 14th cup.

Instructions
  1. Pre-heat oven to 400F.
  2. Beat the eggs; add spices.
  3. Add the peppers, sausage, and zucchini to the eggs and mix well.fullsizeoutput_189
  4. Grease a regular muffin tin (I used olive oil spray).
  5. Add the hash browns in a thin layer to the bottom of each tin.
  6. Spoon (I got impatient and used a ladle 🙂 ) the egg mixture into each tin. The egg should be about 3/4 – 7/8 of the way up the tin, but the sausage and veggies can be level with the top. The egg expands as it bakes!

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    You can probably tell which ones overflowed during baking… (the top two on the far right and the second from left on the bottom 🙂 ) Try to make yours look like the top three on the left. They came out perfect!
  7. Bake for 12 minutes, and then add the cheese to the top of each egg cup (the egg will be a little runny on top but mostly done). Bake 5-10 minutes more. Use a toothpick to check doneness.
  8. Remove from tin with a spoon and enjoy!fullsizeoutput_186
Freezing the rest for later…

To make my week back to work a little easier, I made a full batch and then froze them to reheat before I march out the door each morning.

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I individually wrapped them with plastic wrap and then put them all in a gallon bag before freezing them in a single layer.

To reheat, microwave 20-30 seconds on the defrost setting and then 30 seconds on the high/normal setting. However, you should adjust the time based on your microwave.

Nutritional Info

I was pleased to find there’s a whopping 16.1g of protein in each of these! The sodium is a little higher because of the turkey sausage, but subbing mushrooms for the sausage would knock that number down while maintaining that heartiness.

12 Servings

Amount Per Serving:

Calories 167.2 – Total Fat 9.3 g – Saturated Fat 3.3 g – Polyunsaturated Fat 0.0 g –Monounsaturated Fat 0.0 g – Cholesterol 220.8 mg – Sodium 513.3 mg – Potassium 107.9 mg – Total Carbohydrate 5.0 g – Dietary Fiber 0.9 g – Sugars 1.1 g – Protein 16.1 g

Vitamin A 10.6 % – Vitamin B-12 0.0 % – Vitamin B-6 1.1 % – Vitamin C 48.7 % – Vitamin D 0.0 % – Vitamin E 0.1 % – Calcium 14.9 % – Copper 0.9 % – Folate 0.9 % – Iron 6.3 % – Magnesium 1.2 % – Manganese 2.0 % – Niacin 0.5 % – Pantothenic Acid 0.2 % – Phosphorus 0.9 % – Riboflavin 0.5 % – Selenium 0.1 % – Thiamin 0.6 % – Zinc 0.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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