⏱ 45 min totalSausage Egg Muffins
Per 1 serving · 298 g · 7 ingredients
of a 2,000 cal day
- Protein35g26% of calories
- Carbs5.6g4% of calories
- Fat42g70% of calories
- ✓ Keto-friendly
At a glance
One serving of Sausage Egg Muffins (298 g) has 540 calories, with 35 g of protein, 5.6 g of carbohydrates and 42 g of fat. Most of its energy comes from fat (70% of calories). It is high in protein (70% DV), Vitamin A (47% DV) and Vitamin C (84% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 87% and 209% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin A47%
- Vitamin C84%
- Vitamin D27%
- Vitamin E22%
- Riboflavin (B2)73%
Good source of
10–19% of the daily value
- Thiamine17%
- Potassium11%
- Magnesium10%
Watch
20%+ of the daily value
- Sodium37%
- Saturated fat87%
- Cholesterol209%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Pork sausage
¼ tbsp Coconut oil
3 large Egg
½ medium Red bell pepper
¼ cup, shredded Cheddar cheese- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat oven to 350 degrees F.
- 2
Remove sausage from casing and add to a cold pan. Turn heat onto medium-high and cook until evenly browned through and no longer pink; set aside.
- 3
Generously grease 12 muffin tins with butter or coconut oil, or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.
- 4
In a bowl, beat the eggs. Add the cooked sausage, chopped red pepper, cheese, and seasoning. Spoon into muffin tins.
- 5
Bake 18–20 minutes or until a knife stuck into the muffin comes out clean.
- 6
Enjoy!
Vitamins & minerals
Amounts for 1 serving (298 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 423 μg | 47% |
| Vitamin C | 76 mg | 84% |
| Vitamin D | 4 μg | 27% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 73% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 106 μg | 27% |
| Vitamin B12 | 2 μg | 88% |
| Pantothenic acid | 3 mg | 60% |
| Choline | 478 mg | 87% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 284 mg | 28% |
| Iron | 4 mg | 44% |
| Potassium | 528 mg | 11% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 522 mg | 75% |
| Zinc | 4 mg | 38% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.1 mg | 4% |
| Selenium | 64 μg | 117% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 990 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 2 g | — |
| Retinol | 328 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 5 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 540 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 102minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in Sausage Egg Muffins?
One serving of Sausage Egg Muffins (1 serving) has 540 calories, which works out to 181 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are Sausage Egg Muffins high in protein?
It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Sausage Egg Muffins keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Sausage Egg Muffins?
856 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sausage Egg Muffins?
3.7 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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