Vegetarian sausage and egg muffins (GF,DF,V)

Vegetarian sausage and egg muffins (GF,DF,V)

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Healthy and quick 3 ingredient vegetarian sausage and egg muffins (GF,DF,V).Make for a  breakfast meal prep that is high in protein and low in carbs? Then I got you covered. These are gluten and dairy free as well as vegetarian thanks to the Quorn mince.  

I have been really enjoying trying out the different Quorn products, not all are gluten free though so make sure you checked the ingredients list. The ones I have tried are the vegetarian streak strips, chicken pieces and the mince.  

Vegetarian sausage and egg muffins (GF,DF,V)

Today we will be using the Quorn mince to make these vegetarian sausage and egg muffins. They make for a great quick and healthy breakfast, lunch or dinner, you can really eat these whenever you like. This recipe only needs 3 base ingredients Quorn mince, eggs and spinach, then whatever spices you what to season these with. I choose cumin, asafoetida powder, ground fenugreek, black pepper, smoked paprika, cayenne pepper and salt. You of course can use different spices which is a great way to keep meal prepped food interesting.  

Vegetarian sausage and egg muffins (GF,DF,V)

Don’t let the green colour put you of if you don’t like spinach you can’t taste it once you add the spices. It’s a great way to get in a portion of veggies with your meal.  

Vegetarian sausage and egg muffins (GF,DF,V)

Meal prep has become a key factor in how I maintain my healthy eating habits. These are super simple to make just add the spinach, eggs and spices to a blender or food processor. I use a nutri bullet to blend all the ingredients together for 20-30 seconds until well combined. Then add to the mince and give it a good mix.  

Vegetarian sausage and egg muffins (GF,DF,V)

Next place a ¼ cup of the mixture into one of the holes of a silicone muffin tray. This recipe makes 6 muffins. You can double this recipe if your meal prepping for more than one person. Bake these for 25 minutes at 180c or 350f then remove and cool on wire rack. I store these in an airtight container in the fridge for 3-5 days.  

Vegetarian sausage and egg muffins (GF,DF,V)

Personally, I re-heat 3 of these for 1 minute in the microwave at a time and add either rice cakes or a salad. Normally I will have these for breakfast or lunch either after work or the gym as they are really filling and tasty. 

Vegetarian sausage and egg muffins (GF,DF,V)

Vegetarian sausage and egg muffins (GF,DF,V)

Healthy and quick 3 ingredient breakfast meal prep that is high in protein and low in carbs? Then I got you covered. These are gluten and dairy free as well as vegetarian thanks to the Quorn mince.
Course Breakfast, dinner, lunch
Cuisine GF, DF, V
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6
Calories 64 kcal
Author Naturally sweet life

Ingredients

Base recipe

  • 2 whole large eggs
  • 200 grams Quorn mince
  • 100 grams spinach

Optional spices

  • 1 tsp smoked paprika
  • 1/2 tsp asafoetida
  • 1/2 tsp cumin
  • 1/4 tsp ground fenugreek
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/4 tsp cracked black pepper

Instructions

  1. Pre-heat oven to 180c or 350f

  2. Add spinach, eggs and spices to a blender or food processor and blend for 20-30 seconds until well combined.

  3. Add Quorn mince to a medium sized mixing bowl. Pour over spinach egg mixture and stir to incorporate. Making sure all the mince is evenly covered. 

  4. Next i use a 6 hole silicone muffin tray. Add a ¼ cup of the mixture into one of the holes. Repeat this for the remaining 5 holes. 

  5. Bake these at 180c for 25-30 minutes depending on your oven.

  6. Remove from the oven and leave to cool on a wire rack.

  7. Store them in an airtight container for 3-5 days in the fridge. Re-heat in the microwave for 1 minute before eating. Enjoy!

Recipe Notes

Macros for 1 muffin is 2.6f 2.2c 7.9p

Hope you guys enjoy this recipe, remember if you recreate this or any of my recipes to tag me in them on instagram @emmalouisecee I love to see them all. I also post daily on insta stories if you want to see what I eat in a day and how I train at the gym. Have a great day x



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