In Fit n Free Meals

Scrambled Egg Muffins


Original recipe makes 12 servings
  • 1/2 pound bulk pork sausage


  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease 12 muffin cups, or line with paper muffin liners.
  2. Heat a large skillet over medium-high heat and stir in sausage; cook and stir until sausage is crumbly, evenly browned, and no longer pink, 10 to 15 minutes; drain.
  3. Beat eggs in a large bowl. Stir in onion, green pepper, or any vegetables you wish, salt, pepper, and garlic powder. Mix in sausage and Cheddar cheese. Spoon by 1/3 cupfuls into muffin cups.
  4. Bake in preheated oven until a knife inserted near the center comes out clean, 20 to 25 minutes.

Spicy Egg Salad Sandwiches


1 green chile diced

4 hard boiled eggs, peeled and chopped

3 tablespoons light or fat free mayo dressing

2 tablespoons sliced green onion

1/4 teaspoon hot pepper sauce

pinch of salt and ground black pepper

4 slices of sesame seed Ezekiel bread toasted (you will only need 1 slice if preparing just for yourself)


Combine chiles, eggs, mayo dressing, green onion and hot pepper sauce in medium bowl.  Season with salt and pepper. Spread egg salad on toasted bread.  Makes 4 servings.  Separate the egg salad into 4 individual servings to eat at another time.



Bacon Stir-fry (Turkey Bacon)


Makes breakfast for two servings so you can save some for the next day.

Approximate cooking time: 25 minutes

8 bacon slices, diced

½ yellow onion, diced

1 medium sweet potato, diced

1 medium zucchini, diced

7-8 green beans

1 avocado

Freshly ground black pepper, to taste


Cook chopped bacon in a medium skillet over medium-low heat. Drain fat when done and set bacon aside. Meanwhile, heat a large sauté pan over medium-high heat. Add 1 Tbs of drippings from the bacon pan and a tbsp of water, onion, and sweet potato.  Stirring often, sauté until onions begin to turn translucent and sweet potato softens slightly (about 10-15 minutes).  Add zucchini and green beans to the sweet potato mixture and cook just until they turn bright green.  Combine bacon and vegetables. Season with freshly ground black pepper, and top with avocado to serve.


Scrambled Eggs with Bacon & Vegetables


Makes a hearty breakfast for two servings

Approximate cooking time: 20 minutes

4 bacon slices

4 eggs

1 medium zucchini, diced

1 clove garlic, minced

1 medium tomato, diced

1 handful spinach


Cook bacon, remove from pan and reserve 1 Tbs of the bacon drippings in the pan. (Alternatively, cook bacon on baking sheet in oven for 10 minutes or less at 350F while everything else cooks).  Meanwhile, wash and chop the vegetables.  Over medium-high heat, add the zucchini, garlic and tomato to the pan with the remaining bacon drippings. Saute until just before tender.  While cooking, beat eggs in a small bowl. Set aside.

Crumble cooked bacon and set aside.  When the vegetables are almost done, add the beaten eggs and crumbled bacon to the pan, along with the fresh spinach. Turn heat to medium-low and cook until the eggs are fluffy and firm.


Shrimp & Avocado Omelet


1/4 lb shrimp, peeled and de-veined

½ cup Tammie’s Texas Salsa (TTS)

1/2 avocado, diced

sea salt (optional)

freshly ground black pepper

1 tsp coconut oil

4 eggs, beaten


Cook shrimp over medium heat until pink. Chop and set aside.

Toss TTS and avocado in a small bowl. Season to taste with sea salt and freshly ground black pepper. Set aside.

Beat eggs in a separate small bowl.

Heat a non-stick skillet over medium-high heat. Add coconut oil when hot.

Pour half of the eggs into the hot skillet, tilting the pan gently to cover the bottom with egg. Tilt pan and lift edges of omelet to allow uncooked egg to spread to the hot part of the pan.

When eggs are almost fully firm, add shrimp pieces onto one half of the egg.

Fold omelet in half and cook for a minute more.

Top with TTS and avocado mixture.

Repeat for second omelet.

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