⏱ 45 min totalEgg Muffins with Sausage
Per 1 serving · 79 g · 6 ingredients
of a 2,000 cal day
- Protein11g30% of calories
- Carbs0.8g2% of calories
- Fat11g68% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Egg Muffins with Sausage (79 g) has 148 calories, with 11 g of protein, 0.8 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (22% DV), riboflavin (b2) (21% DV) and Vitamin B12 (22% DV). Keep an eye on cholesterol, which provides 39% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Riboflavin (B2)21%
- Vitamin B1222%
- Selenium33%
Good source of
10–19% of the daily value
- Niacin10%
- Pantothenic acid13%
- Choline16%
- Iron10%
- Phosphorus16%
- Zinc10%
Watch
20%+ of the daily value
- Cholesterol39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz Pork sausage
½ large Egg
¹⁄₁₆ cup Egg white
¹⁄₁₆ tsp Garlic powder
¹⁄₁₆ tsp Onion powder
³⁄₁₆ oz Cheddar cheese
Directions
- 1
Preheat the oven to 350°F.
- 2
Heat a sauté pan over medium heat. Remove sausage from casing and cook until browned and no pink remains, about 8-12 minutes.
- 3
Spray a muffin tin with cooking spray and divide the cooked sausage evenly among the 12 wells.
- 4
In a large bowl, combine eggs, egg whites, garlic powder, onion powder, and cheese. Pour the egg mixture over the sausage in each well.
- 5
Bake for 22-25 minutes or until the egg muffins are set.
- 6
Remove from the muffin tin and serve warm, or let cool completely before refrigerating or freezing.
- 7
To reheat from refrigerated, microwave for about 30 seconds. To reheat from frozen, microwave for 45-60 seconds.
Vitamins & minerals
Amounts for 1 serving (79 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 60 μg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 14 μg | 4% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 89 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 50 mg | 5% |
| Iron | 1 mg | 10% |
| Potassium | 161 mg | 3% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 113 mg | 16% |
| Zinc | 1 mg | 10% |
| Copper | 0 mg | 4% |
| Manganese | 0 mg | 1% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 60 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 148 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Egg Muffins with Sausage?
One serving of Egg Muffins with Sausage (1 serving) has 148 calories, which works out to 188 calories per 100 g. That is about 7.4% of a 2,000-calorie day.
Is Egg Muffins with Sausage high in protein?
Yes. It has 11 g of protein per serving, and 30% of its calories come from protein (7.4 g of protein per 100 calories).
Is Egg Muffins with Sausage keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Egg Muffins with Sausage?
310 mg per serving.
How much sugar is in Egg Muffins with Sausage?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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