Sausage & Veggie Breakfast Bites

A nourishing and protein-packed option for busy mornings, these savory muffins are loaded with colorful veggies, flavorful sausage, and hormone-supportive nutrients to fuel your day. I love how simple they are to prep ahead and store in the fridge for a grab-and-go breakfast, especially when I want something savory and satisfying but don’t have time to cook. With the right balance of protein, fat, and fiber, they keep you full and energized without the mid-morning crash.

Nutrition Highlights

✔ Protein-packed and hormone-supportive with pasture-raised eggs and breakfast sausage, providing essential amino acids for tissue repair and hormone production, critical for fertility and postpartum recovery.

✔ Loaded with vitamins and minerals like vitamin A (from spinach and bell pepper) and vitamin C (from bell pepper), both important for immune function, skin health, and collagen production—key for healthy skin and a thriving pregnancy.

✔ Rich in fiber from zucchini and spinach, supporting healthy digestion, blood sugar balance, and hormonal detoxification—helpful for hormone balance and regulating cycles.

✔ Packed with healthy fats from olive oil and optional cheese, supporting brain health, hormone regulation, and optimal fetal development during pregnancy.

✔ Supports bone health with calcium-rich dairy-free milk and spinach, important for maintaining bone density, especially during pregnancy and postpartum recovery.

✔ Boosts energy levels with a balanced combination of protein, fiber, and healthy fats—perfect for fueling your day and keeping your energy stable throughout the day, especially during the early postpartum days.

These muffins are a staple in my kitchen because they’re just as nourishing as they are convenient. A must-try for postpartum mamas, busy mornings, or anytime you need something satisfying and simple!

Ingredients

• 1 tbsp extra virgin olive oil

• 1/2 yellow onion, finely diced

• 1 red bell pepper, finely diced

• 1 small zucchini, shredded and excess moisture squeezed out

• 1/2 cup chopped spinach or kale

• 1/2 lb ground breakfast sausage (look for organic, nitrate-free, or use turkey/chicken sausage if preferred)

• 8 large pasture-raised eggs

• 1/4 cup unsweetened dairy-free milk (like almond or cashew)

• Sea salt and pepper, to taste

• Optional: 1/3 cup crumbled feta or shredded sharp cheddar cheese

Instructions

1. Preheat oven to 350°F. Lightly grease a 12-cup muffin tin or line with parchment baking cups.

2. In a skillet, heat olive oil over medium heat. Add onion and bell pepper and sauté for 4-5 minutes. Add zucchini and leafy greens, cooking until softened. Transfer to a large bowl.

3. In the same skillet, brown sausage until fully cooked, then add to the veggie mixture. Let cool slightly.

4. In a separate bowl, whisk together eggs, dairy-free milk, salt, and pepper. Stir in cheese if using.

5. Pour the egg mixture into the veggie and sausage bowl and mix well.

6. Divide evenly among muffin cups, filling about 3/4 full.

7. Bake for 20-22 minutes, or until eggs are set and lightly golden. Cool slightly before removing.

Notes & Tips

• Store leftovers in the fridge for up to 4 days. Reheat in the oven or microwave.

• You can also freeze these muffins! Wrap individually and store in an airtight container for up to 2 months. Thaw overnight in the fridge and reheat before serving.

• Make it dairy-free by skipping the cheese.

• Feel free to change up the veggies or use what you have on hand (like mushrooms, shredded carrots, or cauliflower rice).