Soyrizo Egg Muffins

A gluten-free, dairy-free, vegetarian breakfast choice that pleases meat-eaters alike! This super easy meal comes together in about 30 minutes and is perfect for any meal – not just breakfast.

 

These egg muffins are high in protein and low in carbohydrates so it’s perfect to add some fruit on the side or roasted sweet potatoes and complete the meal. The combination of carbs and protein will help to better balance out your blood sugar.

Bonus — this recipe only requires 4 ingredients! I used jarred fire roasted bell peppers, but you can always make your own from scratch. This would obviously increase your prep time.


The soyrizo contains all the flavors so no additional seasoning is required.

You can make ahead and store in the refrigerator for up to 5 days. Reheat in the oven or microwave for an easy on-the-go breakfast that’s ready when you are.

Print Recipe
Soyrizo Egg Muffins
Course Breakfast
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Course Breakfast
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 350 degrees F. This recipe makes 18 egg muffins so it took one and a half muffin tins. Grease muffin tins with non-stick spray or coconut oil. Set aside.
  2. Cook soyrizo in a nonstick skillet for about 3-4 minutes or until a brown crust starts to form. Remove from heat and cool.
  3. Once soyrizo is cooled place about 1 tbsp of "meat" at the bottom of each muffin tin. Just enough to cover the bottom. Press down gently.
  4. Beat together the whole eggs, egg whites, almond milk and chives. Mix well.
  5. Pat down the fire roasted pepper to remove excess water from the jar. Finely dice the peppers and place about 1 teaspoon on top of the soyrizo in each muffin tin.
  6. Pour the egg mixture on top of the soyrizo and peppers. Fill each cup about 3/4 full. Be careful to not overfill as these do puff up while cooking.
  7. Top with more chives (optional) and bake in the center rack of the over for about 25 minutes or until the eggs are cooked all the way through.
  8. Cool for about 5 minutes before removing from muffin tin.
Recipe Notes

Nutrition Info: serving size = 2 egg muffins. Carbohydrates: 5g, Protein: 12g, Fat: 6g

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Author: Katie

Hi! I'm Katie, Registered Dietitian and Certified Diabetes Educator. This website it dedicated to those looking to heal their bodies from the inside out - and it all starts with balancing out your blood sugar. Let's heal disease together one plate at a time.

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