All-American Egg Bakes

By drinkfairy

1/6th of recipe (2 egg bakes): 157 calories, 4.5g total fat (2.5g sat fat), 486mg sodium, 10g carbs, 1.5g fiber, 1.5g sugars, 16.5g protein

Ingredients

• 3 frozen meatless or turkey sausage patties with 80 calories or less (like the kind by MorningStar Farms or Jimmy Dean)
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1/4 tsp. garlic powder
• 1/4 tsp. onion powder
• 1/4 tsp. each salt and black pepper
• 2 cups (about 16 large) egg whites or fat-free liquid egg substitute
• 2 cups frozen shredded hash browns, thawed
• 3/4 cup shredded reduced-fat cheddar cheese

Preparation

Step 1

Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray.

Prepare sausage patties in a skillet sprayed with nonstick spray or on a microwave-safe plate in the microwave. (See package instructions for exact temperature and cook time.) Crumble or chop.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add onion, bell pepper, and 1/8 tsp. of each seasoning. Cook and stir until veggies have softened and lightly browned, about 4 minutes.

In a large bowl, combine egg whites/substitute with remaining 1/8 tsp. of each seasoning. Whisk thoroughly. Add crumbled/chopped sausage, cooked veggies, thawed hash browns, and cheese. Stir to mix.

Evenly distribute egg mixture among the muffin cups.

Bake until firm and cooked through, about 20 minutes.