Sausage & Pepper Egg Muffins

Sausage & Pepper Egg Muffins

Make weekday mornings effortless with these savory low-FODMAP sausage & pepper egg muffins that are 100% SIBO-friendly. Whisked eggs are packed with crumbled garlic-and-onion-free breakfast sausage, sweet diced red bell pepper, shredded cheddar cheese, green onion tops, and fresh chives. Baked into portable, golden muffin cups, this 6-muffin batch provides a protein-packed, diner-inspired breakfast that is ready to grab, go, and reheat all week long.

Formulated to deliver satisfying morning energy without digestive distress, this gluten-free and low-lactose breakfast prep completely skips high-FODMAP onion and garlic powders. By combining high-protein eggs and sausage with naturally low-lactose cheddar and fructan-free herbs like chives and green onion tops, you get a clean, delicious meal completely free of bloating, gas, or IBS flare-ups. It is an ideal, stress-free option for anyone adhering to a strict SIBO meal plan, managing busy mornings, or organizing weekly meal prep.

Yield 6 egg muffins
Serving Size 3 egg muffins
Servings 2
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes

Estimated Nutrition

  • Calories: 350 kcal

  • Total Fat: 25g

    • Saturated Fat: 9g

    • Trans Fat: 0g

  • Cholesterol: 395mg

  • Sodium: 510mg

  • Total Carbohydrates: 3g

    • Dietary Fiber: 1g

    • Sugars: 1.5g

  • Protein: 27g

Ingredients

  • 6 Large Eggs
  • 4 oz. Low-fodmap Breakfast Sausage, free from onion and garlic
  • ½ Cup Diced Red Bell Pepper
  • ¼ Cup Shredded Cheddar Cheese
  • 2 tbsps. Sliced Green Onion Tops
  • 1 tbsp. Chopped Fresh Chives
  • ½ tsp. Dried Oregano
  • Salt and Black Pepper, to taste

Preparation

Step 1

Preheat oven to 350°F.

Step 2

Cook the sausage in a skillet over medium heat, breaking it into small pieces as it cooks. Drain any excess grease.

Step 3

In a bowl, whisk together the eggs, oregano, salt, and pepper.

Step 4

Stir in the cooked sausage, red bell pepper, cheddar, green onion tops, and chives.

Step 5

Divide the mixture evenly among 6 greased muffin cups.

Step 6

Bake for 18–22 minutes, or until the centers are set.

Step 7

Allow to cool for several minutes before removing from the pan.

Meal Prep
Refrigerate for up to 4 days. Reheat gently before serving.

 

**All recipes are designed to be low-FODMAP when prepared in the specified serving sizes. Individual tolerance may vary.
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