Healthy Breakfast Recipe: Mini Muffin Quiches

As we discussed on Monday, starting your day with a healthy breakfast is important for reaching your weight loss goals. Breaking your fast with some good protein, healthy fats, and veggies will give your body the nutrition it needs for a healthy kick-start to the day - no coffee required!

Healthy Bites Mini Muffin Quiches
(Makes 1 dozen mini quiches.)

 (Photo credit: smcgee)

Ingredients:

8 oz. all-natural (preferably organic) turkey breakfast sausage, removed from casing & crumbled or chopped small
1 teaspoon olive oil
8 oz. fresh mushrooms, sliced
1/4 cup chopped green onions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground black pepper
5 eggs
1 cup milk

Directions:

1. Preheat oven to 325 degrees (with rack in center of oven.) Spray or oil a mini-muffin tin (12 cups).
2. Put a large skillet on stovetop burner on medium-high heat; add sausage and cook stirring until golden brown; remove sausage to a bowl and set aside.
3. Add the olive oil to the skillet on medium-high heat, and add mushrooms, cooking and stirring until mushrooms have softened and are slightly browned; remove mushrooms to the same bowl with the sausage and let cool slightly.
4. Add the green onions, Swiss cheese, and black pepper, and mix well.
5. In a separate bowl, combine eggs and milk and whisk together.
6. Pour even amounts of this egg mixture to the muffin cups.
7. Add a heaping tablespoon of the sausage mixture into each cup on top of the egg mixture.
8. Put muffin tin in oven and bake until the tops are beginning to get golden brown, about 25 to 30 minutes. 
9. Remove from oven and cool in the tin on a wire rack for 5 minutes. 
10. Flip muffins out by placing another cooling rack on top of the cooled muffins in the tins, then flipping it upside down and urging the muffins out. Turn the muffins over so they're standing up and let them cool to room temperature.

Serve as a snack, breakfast, brunch, lunch, or even a light dinner.  You can tweak this to your specific diet by replacing the whole eggs with egg whites, trying different types of cheese, or increasing or decreasing the amount of turkey sausage versus vegetables, or using other vegetables entirely.