Grab-and-Go Chicken Sausage, Egg, Brown Rice Breakfast Muffins

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On a recent Sunday, I was getting ready to make breakfast for my family, and perusing what I had in the fridge. Inspired by Ian Whitcomb’s quinoa bites, I wondered if I could get the same results with the brown rice and chicken sausage I had on hand. And I did!

This recipe is so versatile! Use any cooked grain you have available – quinoa, brown rice, etc. – as a base, and throw in eggs and vegetables. You can use spinach, carrots, peppers, tomatoes, onions, cheese and/or herbs to your liking – the variations are endless! Make this at your leisure on the weekend, refrigerate some and freeze the rest. It’s a quick, easy, and nutritious breakfast or snack for your on-the-go family!

Further Food Nutritionist Commentary:

This muffin has eggs and chicken sausage for filling, lean protein, and a bounty of nutrients from the vegetables. Swiss chard is a great source of vitamin A, C and magnesium, and zucchini has tons of vitamin C, B6, potassium, magnesium and fiber. It’s gluten-free, dairy-free, and at less than 100 calories each, make sure the kids have two or three!

By Karen Tayeh, Nutritionist
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Grab-and-Go Chicken Sausage, Egg, Brown Rice Breakfast Muffins

  • Prep Time: 12 mins
  • Cook Time: 35 mins
  • Servings: 9 muffins

Ingredients

1 tablespoon olive oil

4 cups swiss chard (stems removed to the base of the leaf, finely chopped, about 6-7 large leaves, rinsed well)

2 whole eggs

3 egg whites

3 heaping tablespoons of Further Food Collagen

1 zucchini (finely chopped or grated, drained well)

2 tablespoons parsley (chopped)

½ teaspoon thyme

3 organic, pre-cooked chicken sausage links (about 2 ounces, coarsely chopped)

1 cup cooked brown rice (or quinoa)

1 teaspoon salt

1 teaspoon pepper

½ cup cheddar cheese (grated, optional)

1 teaspoon hot sauce (optional)

Instructions

  1. Heat olive oil in a large skillet. Preheat oven to 325 F.
  2. Saute swiss chard for 3-5 minutes on medium-low heat until wilted, set aside.
  3. In a large bowl, whip together eggs and egg whites.
  4. Add remaining ingredients and swiss chard to the eggs.
  5. Lightly spray or line a muffin tray and fill to just below the top.
  6. Bake for 25-30 minutes until just set.
  7. Let cool slightly and serve.
  8. If freezing, place on a single layer in the freezer and once frozen, place into plastic bags or an air-tight container.
Heat olive oil in a large skillet. Preheat oven to 325 F. Saute swiss chard for 3-5 minutes on medium-low heat until wilted, set aside. In a large bowl, whip together eggs and egg whites. Add remaining ingredients and swiss chard to the eggs. Lightly spray or line a muffin tray and fill to just below the top. Bake for 25-30 minutes until just set. Let cool slightly and serve. If freezing, place on a single layer in the freezer and once frozen, place into plastic bags or an air-tight container.

Nutrition Information

Per Muffin:  Calories: 83; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 51mg; Sodium: 390mg; Potassium: 205mg; Carbohydrate: 8g; Fiber: 1g; Sugar: 1g; Protein: 5g

Nutrition Bonus: Vit A: 24%; Vit C: 20%; Iron: 5%

 

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6 thoughts on “Grab-and-Go Chicken Sausage, Egg, Brown Rice Breakfast Muffins

  1. Susan Curley

    Great Recipe/idea. You can always find ingredients to make this- in your fridge. I made a variation for my family and doubled the batch and there were none left over to freeze. Everyone loved them

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