Grain Free Sausage & Egg Mc Muffins

I am always looking for quick, healthy breakfast options that will break my night time fast and leave me fully focused for the days activities. These egg (Mc) muffins are a perfect example of a meal that will fill the void until lunch time. They are packed full of protein, healthy fats and gut loving vegetables. Make them the night before and have them when a breakfast on the go is needed or have them piping hot and on the spot. Either way get experimental with the veges, protein source, herbs and spices and most importantly enjoy...


7 organic eggs
1 medium sized grass fed, gluten free sausage (I use lamb & herb or spicy beef), chop into small portions (you can also use wild caught, sustainable canned fish; sardines, herring, salmon, trout)
¼ white onion, chopped finely
¼ cup chopped baby spinach
½ zucchini, grated
½ carrot, grated
¼ cup broccoli, chopped finely (optional)
1 tsp cumin
½ tsp onion powder
½ tsp garlic powder
½ tsp oregano
½ tsp Himalayan salt
1 tsp cracked black pepper
¼ cup organic crumbed fetta (optional)
Duck fat, ghee or grass fed butter for lining muffin trays

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  • Preheat the oven to 200 degrees.
  • Lightly steam broccoli if using.
  • Grate zucchini and carrot. Squeeze all excess water out by placing shredded zucchini and carrot into an almond pulp bag.
  • Whisk eggs in a large bowl.
  • Add vegetables, chopped sausage, herbs, spices, salt and pepper. Fold through.
  • Either line a muffin tray with baking paper or your chosen fat (duck fat, butter, ghee) around base and sides of muffin tray.
  • Pour mixture into tray and bake for 12 minutes. Do not fill to top.
  • Sprinkle crumbed fetta on top of muffins and cook for a further 3-5 minutes.

Makes 6


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