{Recipe} High Protein Breakfast “Muffin”


A few weeks ago I started an adaptation of a high-protein diet. It’s not only-protein as it should, but basically I’m steering away from carbs. This is actually something good to do while doing P90X, which I still am. So, no rice, pasta, potatoes, bread and everything with a high carb nutritional value. Apart from two or three exceptions, I’ve done pretty well and I’ve been feeling good. =) {I’m still having a bit of soy milk, some fruit – no bananas! – and some veggies}

But with this, comes the need to be creative. You can’t always be eating grilled chicken breast or a poached egg. A few days ago I came up with this “muffin”. It’s not a muffin per se, but it has the shape of a muffin, so I’m sticking with the quotation marks. It’s a high protein, on the go breakfast solution and it actually tastes really great!

It has eggs, sausage, cheese, wheat bran, black pepper and salt. You can use the kind of sausage you prefer, but the best ones are lean sausages, like turkey or smoked turkey. The cheese is only used to give a bit of moisture – without it, the “muffin” would be dry. No bueno. I used swiss cheese, due to its high protein/lower fat levels. The wheat bran is added not only an extra mini portion of protein, but for its high fiber quality. You need fiber in your life, specially during a high protein diet. Also, there’s no need for a lot of salt, the ingredients will have enough salt, believe me. This recipe gives you 6 “muffins” but you can multiply or divide it easily.


– 4 large eggs
– 4 turkey sausages (about 2oz each), grated (I used my food processor, makes it easier)
– 3 tablespoons of wheat bran
– 3 tablespoons of shredded swiss cheese
– 1/8 teaspoon of black pepper
– 1/8 teaspoon of salt


1. Preheat oven to 350 F (175ºC).
2. On a food processor, with a metal whisk, combine all the ingredients until the eggs are thoroughly beaten.
3. Pour the mix on a non-stick muffin pan.
4. Let it bake in the oven at 480 F (250ºC) for about 10 minutes or until golden on top. You can serve them hot or keep them in the fridge. These reheat easily, and I prefer using a toaster to give a crispy crust.


Just look at that! It’s really good! =)

I hope you enjoyed this recipe! If you did, don’t forget to share, pin, save, favorite! =) I’ll also share this post on some of my favorite websites.


And if you enjoyed this recipe, check out some of my other recipes:

Summer Pasta Salad (with apple, tuna and shrimp!)

Quick dessert: Greek yogurt and berry

Berry Mix Popsicles

Frozen Berries Mug Cake

Peanut Butter M&M’s Mug Cake

Cod and spinach lasagna

Berry Buttermilk Muffin

Buttermilk Chocolate Spice Muffins

Apple, Orange and Lemon Juice

Pumpkin, Spinach and Ginger Soup

Sofia @ Something on Everything

I'm a 32 year old Portuguese Psychomotricist / Early Intervention Specialist that loves to write about everything! Here you'll find a lot of different and great topics, but lately I've been loving to write about Food, Fitness and DIY! Hope you enjoy it and follow me on a journey to a better self! Aside from the social media links on the top of the page, you can also connect with Sofia Linha on:Google+

8 thoughts on “{Recipe} High Protein Breakfast “Muffin”

  • August 23, 2013 at 1:05 am

    These “muffins” do look really good! I’ve done some P90X before and it’s intense but does the job! I’m stopping by from TGIF Link Party. Have a great weekend!

  • August 23, 2013 at 6:18 am

    Nom NOM NOM Thanks again for linking up with us at the TGIF Link Party.

  • August 23, 2013 at 12:15 pm

    These look great! Sounds like a delicious, hearty breakfast muffin! Perfect to keep you going all morning!

  • August 28, 2013 at 7:59 pm

    Wow these look so tasty! My readers thought so too, and you are going to be featured at my weekly link party tomorrow, Sharing with Domestic Superhero! I Hope to see you back, and thanks again for sharing last week! Allyson@Domestic Superhero

  • August 29, 2013 at 3:28 pm

    These look fantastic – I love the bits of cheese in there. Mmmmm.

    Thanks for sharing on Tell Us Tuesday!

    Lauren @ muchadoaboutsomethin.com

  • August 31, 2013 at 7:31 am

    Hello from Ireland!
    Great idea. I’m thinking of adapting your muffin and making them with cooked quinoa, cheese & sausage.

    I like to stay away from carbs too – but find it hard to manage.

    Saw your blog on a linkup!

  • March 27, 2014 at 1:43 pm

    Wow this looks awesome and so tasty, and packed with protein, thanks for sharing this recipe…


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