Sweet Potato & Sausage Egg Muffins
Portable egg muffins with diced sweet potato, chicken sausage, and cheddar. 20g protein per muffin — grab 2 for a 40g protein breakfast.
PROTEIN 20g
CALORIES 145
P:E RATIO 1.7
TIME 30m
YIELD 12
P:E 1.7
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
12 large eggs 20G PROTEIN
4 egg whites 20G PROTEIN
1 large sweet potato, peeled and diced small (1/4 inch) CARB BASE
4 chicken sausage links, diced 20G PROTEIN
3/4 cup shredded cheddar cheese DAIRY
1/4 cup milk DAIRY
1/2 tsp garlic powder FLAVOR
1/2 tsp salt FLAVOR
1/4 tsp black pepper FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze individually for up to 2 months.
- Batching: Pre-cook the sweet potato in the microwave — raw sweet potato won't cook through in 20 minutes of baking.
- Reheat: From fridge: microwave 30-45 seconds. From frozen: 90 seconds.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F. Spray a 12-cup muffin tin generously with cooking spray.
02
THE MACRO PREP
Microwave diced sweet potato for 3-4 minutes until just tender. Drain any liquid.
03
THE MACRO PREP
Dice chicken sausage and divide evenly among muffin cups along with sweet potato.
04
THE ASSEMBLY
Whisk eggs, egg whites, milk, garlic powder, salt, and pepper.
05
STEP 5
Pour egg mixture evenly into cups, filling about 3/4 full.
06
STEP 6
Top each with shredded cheddar.
07
STEP 7
Bake 18-20 minutes until eggs are set and tops are lightly golden.
08
STEP 8
Cool 5 minutes before removing from tin.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 12 large eggs
- 4 egg whites
- 1 large sweet potato, peeled and diced small (1/4 inch)
- 4 chicken sausage links, diced
- 3/4 cup shredded cheddar cheese
- 1/4 cup milk
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- Cooking spray