Every month our friends at the Natural Gourmet Institute in New York City will develop healthy recipes exclusively for our readers. The healthy breakfast below was created for Melissa C., 30, a mom of two in Kansas who wanted a toddler-friendly meal that can be prepped in advance and is also compatible with her husband’s Whole 30 diet. These hearty “muffins” are packed with veggies and protein, a filling combination of sausage, eggs, broccoli, and spaghetti squash. Feel free to be creative with this recipe, as any combination of herbs and vegetables can be used. Prepare this egg muffin dish yourself and share your photos of the results on Twitter or Instagram @LiveSonima with the hashtag #RecipebyRequest. You can submit your own request here for a chance to receive a personalized recipe tailored to your favorite flavors and unique lifestyle and dietary needs.

Photo by: Evi Abeler; Styling by Laurie Knoop

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Ingredients

  • 1/2 pound ground grass-fed beef sausage or pork sausage
  • 2 cloves finely minced garlic
  • 2 cups cooked spaghetti squash
  • 1 tbsp olive oil (if necessary)
  • 1 cup chopped broccoli raab
  • 1 tsp red pepper flakes (optional)
  • 6 eggs
  • 2 tbsp fresh basil, finely chopped
  • Salt and pepper, to taste

Directions

  1. Preheat oven to 350ºF.

  2. Grease muffin tin with olive oil spray or place muffin liners in tray.

  3. In a skillet, brown sausage over medium-high heat until fully cooked.

  4. Transfer sausage to a plate and drain on paper towels.

  5. If sausage did not render adequate fat, add olive oil to skillet.

  6. Add minced garlic, spaghetti squash, chopped broccoli rabe, and red pepper flakes (if using) to the skillet and sauté over medium-high heat for about 3 to 5 minutes.

  7. While vegetables cook, scramble the eggs in a large mixing bowl.

  8. Once vegetables are lightly cooked, remove from heat.  Add vegetables, sausage, and chopped basil to the eggs.  Season mixture with salt and pepper and mix to evenly distribute egg.

  9. Evenly distribute egg mixture amongst 12 muffin tins. Place muffin tin in preheated oven and bake for about 15 minutes or until eggs have set.

  10. Serve topped with additional chopped basil and marinara sauce (optional).

Nutritional Information

Calories
320
Total Fat
22g
Saturated Fat
8g
Cholesterol
60mg
Sodium
1130mg
Carbohydrates
9g
Dietary Fiber
2g
Sugars
3g
Protein
22g
YIELD:

12 muffins (3 servings of 4 muffins/serving)