• Grab & Go Breakfast Muffins

    by  • April 22, 2013 • Food & Recipes • 60 Comments

    Grab & Go Breakfast Muffins

    Up until a few weeks ago, I had quite the morning routine – pretend that I was clean, pick out something to wear that I would inevitably freeze to death in, and purchase a scrumptious breakfast wrap filled with avocado, egg whites, and oozy cheese on my way to work.

    It was delightful.

    That is, until it wasn’t.

    One day, I went to pick up my breakfast wrap, and the wrap-making man asked me to remove my headphones. I was worried that I was in trouble. Perhaps he thought I needed a breakfast wrap intervention? Or wanted to suggest that I go for the light cheese every once in a while? This could turn out very poorly.

    Grab & Go Breakfast Muffins

    Instead, he informed me that his wrap-making coworker had developed a crush. At first, I was flattered. Mostly just grateful that they weren’t going to force me to try the low fat cheese. But slowly, as I returned to the wrap place, things got weird.

    “Hello, my love,” one of the wrap men would say to me as I entered during the extremely crowded breakfast rush. “You are always shining.”

    The comically lavish compliments persisted for over a week, and embarrassment grew to discomfort. I eventually started going to Starbuck’s instead.

    A few days into my sudden disappearance, I knew that I could never return – there would be too many questions. I had doomed myself to a life of soy chai lattes.

    Grab & Go Breakfast Muffins

    A week into my Starbucks binge, I learned a few things about life. One being that a latte will sate your appetite for approximately thirty seconds. The other being that that’s a fucking expensive thirty seconds of your life.

    There has to be a better way, I thought.

    And so, one weekend, I made these. Portable little nuggets of breakfast deliciousness, free of embarrassment and filled with dreams. I wrapped them individually and froze them. They are easy to re-heat and pretty much awesome. Plus, I’ve been saving so much money on breakfast that I may just reward myself with a latte.


    • 1 lb breakfast sausage
    • 1 head broccoli, trimmed to florets and chopped
    • 8 oz mushrooms, sliced
    • 2 medium tomatoes, seeded and diced
    • 6 egg whites
    • 12 whole eggs
    • 1/2 c milk, 1%
    • 1/4 tsp dill
    • 1/4 tsp fresh ground pepper
    • 1/2 tsp salt
    • 3/4c parmesan cheese


    Preheat oven to 350.

    Spray a muffin tin with olive oil spray.

    Heat a nonstick pan over medium heat, and add the sausage. Stir and break apart with your spoon or spatula as it cooks. Cook until browned, 6-10 mins.

    While the sausage is cooking, steam the broccoli. Place trimmed florets in a heat-safe bowl with 4 tbsp water. Cover in saran wrap and microwave for 4 min or until tender. Drain excess water.

    When sausage is browned, remove from pan and set aside to cool. Leave juices in pan. Add mushrooms and cook for 6-8 minutes. Add tomatoes and cook for 2-3 mins more. Remove from heat.

    Lightly beat eggs, egg whites, milk, salt, pepper, and dill. Stir in cooled sausage, mushrooms, broccoli, tomatoes, and 3/4 c of the cheese.

    Pour mixture evenly into muffin tins ~3/4 of the way full. Use remaining 1/4 c cheese to top muffins.

    Bake for 20-25 min.

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    I'm a 25-year-old ex-wife who spends most of her time cooking and chasing silly men around.

    60 Responses to Grab & Go Breakfast Muffins

    1. April 22, 2013 at 9:36 pm

      This sounds so delicious! I would love to have an easy way to prepare breakfast ahead of time, especially something I could eat while driving. How long do they keep in the freezer?

      • Laura
        April 23, 2013 at 8:30 am

        Good question – I made these last weekend, and they are still doing well. They release a little more water when I heat them up, but still taste great. I wouldn’t make more than 2-4 weeks worth at once, to be safe!

    2. April 22, 2013 at 11:27 pm

      Looks awesome. Thanks.

    3. April 23, 2013 at 8:28 am

      Oh man. Been there. There was a deli near my conservatory that I went to all the time and i had similar showerings of compliments. I, however, just dealt with my discomfort because…I mean…right by my school 😛

    4. May 2, 2013 at 9:03 am

      “Doomed myself to the life of soy chai lattes” Ummmm, I’m sorry, but how is that doomed?! That sounds glorious! Minus the price.

      I think my new city life is definitely going to need these.

    5. josie
      May 14, 2013 at 9:58 am

      your are hilarious–I want to read your book–recipe looks good too!

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    8. Lavina
      May 14, 2013 at 12:13 pm

      How many muffins will this recipe make?

      • Laura
        May 15, 2013 at 6:11 am

        About 24

    9. reyna
      May 14, 2013 at 9:23 pm

      This looks amazing! Any idea how many calories in each? I plan to make them, but if I eat them each day for breakfast, I just want to make sure I”m not overdoing it.

      • Laura
        May 15, 2013 at 6:11 am

        Not sure how many in each. I generally eat 2 for breakfast if that helps at all!

      • Nancy, from Alberta
        May 29, 2014 at 11:12 am

        Reyna, if you go to fitday.com and sign up for free you will be able to enter all the ingredients for these amazing muffins and then divide by 24, or however many you make, and that will give you all the nutrition numbers for 1 muffin. :)

    10. Rachel
      May 15, 2013 at 12:38 pm

      Do you know what a good substitute for the sausage “juices” could be? I’m vegetarian but I really want to try these!

      • Nancy, from Alberta
        May 29, 2014 at 11:13 am

        Rachel, there are lots of sausage substitutes out there that would probably work great. You could also probably use a bit of vegetable broth for the moisture. Just an idea.

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    12. Carol
      May 17, 2013 at 12:29 pm

      Laura, these breakfast thingys look pretty good to me. I have tried the healthy muffins that dry into dust when eaten – they are a fail when I still see 10 muffins in the container at the end of the day. So, these could be the ticket for quick breakfasts on the run and in the car.
      Please keep doing this, made my day.

    13. Wendi5000
      May 17, 2013 at 5:48 pm

      Rachel, the sausage “juice” is grease, and it is being used to saute the vegetables. Olive or vegetable oil would work just fine.

    14. JP
      May 20, 2013 at 2:27 pm

      These look awesome. How long should I microwave the frozen ones?

    15. Luis
      May 26, 2013 at 3:49 am

      This is great! I’m going to subtract the tomatoes and add red bell peppers to mine. And then I’ll put ketchup on them! :-)

    16. KJ
      May 27, 2013 at 11:08 am

      These look amazing! I’m glad I stumbled upon this post. I have some in the oven at this very moment, and they smell amazing! I’m always looking for ways to save me some time in the morning, and these are definitely a great solution!! Thank you!!

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    18. Corinne Warner
      June 3, 2013 at 10:20 am

      These look delicious. Will certainly try them but with my family they won’t last more than 1 day. I’m always looking for recipes to upgrade my family menus, prefer a lot more veggies though.

    19. glenda
      June 3, 2013 at 1:33 pm

      found this on stumble upon, looks delish. Will try.

      • June 10, 2013 at 4:09 pm

        Great idea. I’ll give these a go for sure!

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    21. Katherine P.
      June 30, 2013 at 12:09 am

      what does dill mean? dill weed? dill pickle?

      • Lily
        July 1, 2013 at 3:22 pm

        Katherine, Dill is an herb with lots of feathery leaves. It can be found at the grocery fresh or dried. I don’t know where you live but I have had no problems finding it in any decent market in America and Europe.

    22. Anna
      July 5, 2013 at 1:41 am

      How many “muffins” does this recipe make? I’d love to use this for a bridal brunch.

      • Laura
        July 8, 2013 at 4:08 pm

        I want to say 24? It was quite a few!

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    24. Cindy
      July 9, 2013 at 6:36 pm

      Regular size muffins or mini muffins?

      • Laura
        July 10, 2013 at 12:47 pm


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    26. Shaylynne
      July 24, 2013 at 8:54 am

      I’m not one to write reviews (ever), but must let others know how much these ROCK! I found your recipe recently through an imgur.com post; the picture had me jonesing to try them. I made ’em last weekend and they were AMAZING, like a delicious flavor explosion in my mouth. My house guests raved about them as well as my husband. I plan on making more this week. THANKS!

      I substituted fresh spinach for the broccoli and just dropped a few leaves in each of the bottoms of the muffin pan before scooping the egg mixture onto it. Turned out great.

    27. September 11, 2013 at 8:14 am

      Just pinned this recipe to my pinterest page. Loves Loves Loves! Hoping that it works with egg whites alone. thanks for the inspiration.


    28. October 28, 2013 at 3:14 pm

      Can you ditch the egg whites for more whole eggs? How much would that convert to? This looks like a great low carb option that I’ll be trying for sure!

    29. Zoe
      November 12, 2013 at 9:27 am

      i am allergic to dairy – will the mix still hold if you make without the cheese?

      • Laura
        November 12, 2013 at 11:24 am

        Yes! Soy cheese is another option :)

    30. Rachel
      November 27, 2013 at 12:55 pm

      Do you mean dill weed or dill seed?

    31. Sathya
      January 9, 2014 at 10:07 pm

      Looks yum, and I can’t wait to try. One question though: How much time would they need in the mircowave to de-freeze and make them edible again?

    32. vyjayanthi
      January 19, 2014 at 9:18 am

      How come there is no flour in this recipe else how will they rise to be muffins??

      • Lauren
        January 27, 2014 at 11:45 am

        The recipe rises in the muffin tin because the eggs “puff” as they cook – they act as a leavening agent – they make things rise (think of souffles and angel food cake). I’ve made it, so I promise it works! (Also, flour is alone is not what causes baked goods to rise – that is why we add leavening agents such as eggs and baking soda or baking powder to bread and cookies!)

    33. Jing
      January 20, 2014 at 6:54 pm

      Those looks so good, it has all the things I love to eat for breakfast. Just wonder, if it is possible to add a little oatmeal in it to make it more filling and healthy.

    34. Lauren
      January 27, 2014 at 11:38 am

      Delicious! I halved the recipe and it fit perfectly in my 12-muffin tin. I substituted turkey sausage, chopped cherry tomatoes, onion and broccoli for the ingredients, omitted the dill and cheese, and used lactose-free milk (because of allergies in our house). Turned out fabulous. Thank you for sharing the recipe!

    35. February 11, 2014 at 4:51 pm

      Wouldn’t this be good with spinach!

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    38. Sarah
      April 2, 2014 at 8:23 pm

      Hi Laura!

      My name is Sarah, and I’m the managing editor at TRU Teen magazine, a magazine for teens that strives to help girls make healthy choices and strive for excellence in every area of their lives.

      We’re working on articles for our Fall issue right now, and we’d like to offer our readers quick and easy breakfasts they can grab on their way out the door to school. My editor intern came across this recipe for muffins, and we loved it. We were wondering if we could print the recipe and the photo in our Fall issue. Of course, we’d give a shout-out to ring finger tan line. :)

      Please let me know if that would be all right.

    39. Heather
      April 21, 2014 at 5:24 am

      Love this recipe! The flavours are wonderful and I’m sure you could just add whatever you have on hand to mix it up. My muffins stuck using oil spray so the second batch I used butter and that worked like a charm. Also made this in a cast iron skillet and popped it in the oven and it was wonderful too.

      • May 19, 2014 at 3:15 pm

        I made your Grab and Go Breakfast Muffins in the little rectangle shaped pans (like a baby loaf of bread )
        They were awesome! So good and full of flavour.
        One problem…….you will want to eat several when they come out of the oven, so make lots.
        Keep up the great recipes….your site is terrific.

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    43. Pandorly
      August 8, 2014 at 9:26 am

      Just made these. Best thing I ever did. Thanks so much for the outstanding idea.

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    46. working mommma
      September 25, 2014 at 7:52 am

      Thanks so much going to improvise this a little and do what I have around the house .. :)

    47. julie
      October 25, 2014 at 4:01 pm


      recipe looks fabulous. wanted to bump the question about using only whole eggs. Will it change consistency, or was part egg whites only a calorie-driven decision?

    48. Lara
      November 3, 2014 at 6:16 am

      These were super easy to make and delicious!! 2 weeks later and I’m sitting here eating one smushed between toast and bacon.. 100 x better than any sand which you could get at dunks!!

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