Weight Watchers-Friendly Sausage and Egg Breakfast Muffins


These Sausage and Egg Breakfast Muffins are a delicious, portable, and Weight Watchers-friendly way to kickstart your morning. Packed with lean protein, veggies, and flavor, these muffins are perfect for meal prep and make busy weekday breakfasts a breeze. Whether you’re following a Weight Watchers plan or simply looking for a healthy, satisfying breakfast, this recipe is sure to become a staple. With their golden egg base, savory sausage, and colorful veggies, these muffins are as nutritious as they are delicious. Let’s whip up this easy recipe and enjoy every bite of these wholesome, protein-packed treats!

Why You’ll Love This Recipe

  • Weight Watchers-Friendly: Low in SmartPoints and high in protein to keep you full longer.
  • Meal Prep Hero: Make ahead and store for quick grab-and-go breakfasts all week.
  • Customizable: Add your favorite veggies, cheese, or herbs to suit your taste.
  • Kid-Approved: These mini muffins are fun to eat and loved by the whole family.

Ingredients You’ll Need

For the Muffins:

  • 12 oz lean turkey or chicken sausage (or regular sausage if not tracking points)
  • 8 large eggs
  • 1/4 cup milk (or unsweetened almond milk for fewer points)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and black pepper to taste
  • 1/2 cup diced bell peppers (any color)
  • 1/2 cup diced onions
  • 1 cup fresh spinach, chopped (optional)
  • 1/4 cup shredded reduced-fat cheddar cheese (optional)

Step-by-Step Instructions

1. Preheat and Prep

  1. Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin or line it with silicone muffin liners for easy cleanup.

2. Cook the Sausage and Veggies

  1. In a skillet over medium heat, cook the sausage, breaking it into small crumbles with a wooden spoon, until browned and cooked through (about 6–8 minutes). Drain excess fat if needed.
  2. Add the diced bell peppers and onions to the skillet. Cook for 3–4 minutes, or until softened.
  3. Stir in the spinach (if using) and cook until wilted. Remove from heat and set aside.

3. Prepare the Egg Mixture

  1. In a large mixing bowl, whisk together the eggs, milk, garlic powder, onion powder, salt, and pepper until well combined.

4. Assemble the Muffins

  1. Divide the cooked sausage mixture evenly among the muffin cups (about 1–2 tablespoons per cup).
  2. Pour the egg mixture over the sausage, filling each cup about 3/4 full.
  3. Sprinkle shredded cheese on top of each muffin, if desired.

5. Bake the Muffins

  1. Bake for 15–18 minutes, or until the eggs are set and the tops are lightly golden.
  2. Remove from the oven and let cool for 5 minutes before transferring the muffins to a wire rack.

6. Store and Serve

  1. Once cooled, store the muffins in an airtight container in the refrigerator for up to 4 days or freeze for longer storage.
  2. Reheat in the microwave for 20–30 seconds before serving.

Serving Suggestions

  • On the Go: Grab a couple of muffins for a quick breakfast with a piece of fruit or yogurt.
  • With Sides: Pair with a side salad or roasted potatoes for a heartier meal.
  • For Meal Prep: Make a double batch and store in the fridge or freezer for effortless weekday mornings.
  • Customize: Top with avocado slices, salsa, or hot sauce for extra flavor.

Pro Tips for Success

  • Use Lean Sausage: Opt for turkey, chicken, or lean pork sausage to keep the SmartPoints low.
  • Add Extra Veggies: Try mushrooms, zucchini, or diced tomatoes for added nutrition.
  • Freeze for Later: Wrap individual muffins in plastic wrap or foil and freeze in a resealable bag for up to 3 months.
  • Adjust Seasoning: Taste the egg mixture before baking and adjust spices to your preference.

SmartPoints Calculation (Approximate)

  • Per Muffin (without cheese): ~2–3 SmartPoints (depending on brand of sausage and milk used).
  • With Cheese: ~3–4 SmartPoints per muffin.

Final Thoughts

These Weight Watchers-Friendly Sausage and Egg Breakfast Muffins are a game-changer for anyone looking for a healthy, protein-packed breakfast that’s easy to prepare and customize. With their savory flavors, nutrient-rich ingredients, and convenient size, they’re perfect for busy mornings or post-workout fuel.

So grab your muffin tin, crack those eggs, and bake up these wholesome, flavorful muffins. One bite of these golden, veggie-packed delights, and you’ll feel like you’ve unlocked the secret to stress-free breakfasts—one delicious, protein-packed muffin at a time! 🥚