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Sausage Hash Brown Egg Muffins


An easy, prep-friendly, breakfast option that’s protein AND veggie-packed! These Sausage Hash Brown Egg Muffins make for a tasty and satisfying reheat-and-eat breakfast and can be made with veggies you have on hand. They’re Whole30 friendly and dairy-free although if you please, add some cheese.

This post was created in partnership with the Minnesota Pork Board.

Photo of two Sausage Hash Brown Egg Muffins on a white with berries. Garnished with green onion and drizzled with hot sauce.

Make breakfast count.

In fact, make every meal count! When planning meals, I recommend including a quality protein, healthy fat and a fiber rich food. The combination of these three components makes for a satisfying, nourishing and well-balanced meal. With healthy fats from the eggs and oil, quality protein from the ground pork and eggs and fiber from the veggies as well as the berries (or fruit of choice) you add to the meal, these Sausage Hash Brown Egg Muffins make for a perfect breakfast option. Might I add an incredibly delicious and wholesome way to start the day.

Prep photo of Sausage Hash Brown Egg Muffins being made. Whisk eggs being poured in a muffin well that's filled with sausage, hash browns and green and red peppers.

A simple & easy recipe made with what you have on hand and one that’s perfect for meal prep.

You’re going to love that this recipe is quick to make, made with just a few ingredients and tastes great reheated. It’s always a win when you can cook once and eat twice (or three times or multiple times). Sausage Hash Brown Egg Muffins are great for meal prep and below you’ll find how to store them and the best way to reheat them.

Before I get to the recipe and details, I want to give a big thanks to Minnesota Pork Board (the sponsor of today’s post) for putting Jess and I to the challenge to create healthy pork recipes that are made with minimal ingredients you likely have on hand. Recipes that are simple, easy, are kid-friendly and of course taste delicious. We’re always up for a good challenge especially when it involves creating new recipes for you! I also want to take a moment to sincerely thank the Minnesota pig farmers (and all farmers) who continue to provide safe, healthy food to our families even when times in the world are tough. We are in this together!

Overhead photo of Sausage Hash Brown Egg Muffins on a white plate.

Ingredients for Sausage Hash Brown Egg Muffins

This recipe is incredibly adaptable so that you can use what you have on hand. No need to make a special trip to the grocery store.

  •  Ground pork sausage – other options include cubed ham, bacon or even cut up pork sausage links. If you have a pound of unseasoned ground pork on hand, I’ve included a homemade sausage recipe below just for you!
  • Frozen shredded hash browns – any kind of a potato will work. Use frozen cubed potatoes, shred or dice your own potatoes, use sweet potatoes.  Heck, you could even use squash. Whatever you use, just make sure it is cooked to tender. For Whole30-friendly hash browns, I like Mr. Dell or Cascading Farms.
  • Pepper and onions – use whatever vegetables you have on hand, fresh or frozen or whatever sounds good to you!
  • Eggs – this is the only ingredient that doesn’t come with a substitution.
  • Cooking fat of choice – avocado oil, olive oil, ghee, butter and coconut oil are my favorite options.
  • Salt and pepper – toss in some additional seasoning if you wish like garlic powder, Italian seasoning, etc.

This recipe is dairy-free and Whole30 friendly with the use of a no-sugar added sausage but if you please and dairy is something you enjoy as part of a healthy diet and you’re not participating in a Whole30, add some cheese. I personally like to add about a 1/2 cup of sharp cheddar cheese.

Because this recipe is so versatile, these Sausage Hash Brown Egg Muffins are kid-friendly, too. Let them help you to decide what goes into the muffins. Make cooking with kids fun!

Photo of two Sausage Hash Brown Egg Muffins on a white with berries. Garnished with green onion and drizzled with hot sauce.

This post may contain affiliate links that will not change your price but will share some commission.

How to make the Sausage Hash Brown Egg Muffins (including how to make them not stick to the pan)

  • Pre-heat the oven to 350℉. To prevent sticking, grease a muffin pan really really well with oil spray or use a silicone muffin pan (these work great for non-stick).  
  • Next brown the sausage and remove it from the pan. You may need to remove some of the grease that is in the pan. If it’s not a lot, you can move to the next step which is adding the hash browns and cooking those until they are golden brown. Divide the hash brown amongst the muffin wells, then in the same pan sauté the veggies until tender.
  • Top the hash browns with sausage and the sausage with the veggies. TIP: Through my egg muffin making days, I have found that the key to a nicely formed egg muffin is to really pack each muffin well full with ingredients (sausage, veggies, hash browns, cheese, etc.), before adding the eggs.
  • Whisk the eggs with salt and pepper and pour over the sausage, hash browns and veggies.
  • In the oven they go for 18-22 minutes.

How to store Sausage Hash Brown Egg Muffins

If you’re making these egg muffins as part of your meal prep, I recommend that you allow them to cool in the muffin pan before transferring to a glass container. From there you can refrigerate the muffins or up to 4 (maybe 5) days.

How to reheat Sausage Hash Brown Egg Muffins

Simply reheat in the microwave for 1 minute (this time will vary depending on your microwave so add additional time if needed), or place in the oven at 350℉ for 10 or so minutes.

Photo of Sausage Hash Brown Egg Muffins in a glass container with berries. Garnished with green onion.

Can I freeze Sausage Hash Brown Egg Muffins?

Yes, you can! I will say, the texture does change slightly but they’re still delicious. I like to separate portions with parchment paper in a glass container. Then I can take out exactly what I need. You can reheat from frozen or thawed. If reheating from thawed, follow the directions above. If reheating from frozen, a microwave will work best. Start with 1 1/2 minutes and then 20-30 second increments until Egg Muffins are reheated through.

Other Egg Muffin and Egg Bake Recipes

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Let’s Get Cookin’

Sausage Hash Brown Egg Muffins

An easy, prep-friendly, breakfast option that’s protein AND veggie-packed! These Sausage Hash Brown Egg Muffins make for a tasty and satisfying reheat-and-eat breakfast and can be made with veggies you have on hand.

  • Author: Stacie Hassing
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast, Whole30
  • Method: Oven
  • Diet: Gluten Free


  • 2 ½ cups frozen hash browns 
  • ¾ cup diced green pepper 
  • ¾ cup diced sweet bell pepper, any color
  • ½ cup diced yellow onion 
  • ½ lb. ground pork sausage (see homemade sausage below) 
  • 8 whole eggs
  • ½ tsp salt
  • ¼ tsp pepper 
  • Cooking fat of choice



  1. Preheat oven 350℉. Grease the wells of a muffin pan. A Silicone muffin pan works great. 
  2. On medium high heat, brown the sausage in a skillet or pan. Once no longer pink, drain and remove from plan. Place on a plate with a paper towel. Set aside. 
  3. To the skillet or pan over medium high add a little cooking fat. Once hot, add the hash browns and cook until lightly brown. Split the hash browns up amongst the muffin wells. 
  4. Now to the skillet, add additional cooking fat if needed as well as the peppers and onions. Saute until tender and cooked through. 
  5. Top the hash browns with sausage and top the sausage with the peppers and onions. 
  6. In the bowl crack the eggs and add the salt and pepper. Whisk well. Pour the eggs into the muffin wells over the hash browns, sausage and peppers. Muffin wells will be full. 
  7. Bake for 18-22 minutes or until centers of egg muffins are firm and cooked through. Remove from the oven and let set for 5-10 minutes before serving. 


Homemade Pork Sausage:

  • In a bowl combine 1 lb. ground pork plus 3/4 tsp. salt, 1/2 tsp. black pepper, 1 tsp. dried sage, 1 tsp. fennel seed, 1/2 tsp. garlic powder, 1/4 tsp. onion powder, 1/4 tsp. crushed red pepper flakes and a pinch of nutmeg. Add seasoned pork to a skillet over medium heat. With a wooden spoon break up the pork and continue cooking until browned.


  • For a nicely formed egg muffins, make sure the wells are really full before adding the egg. That helps them stay formed and not shrivel up.


  • Serving Size: 2 muffins
  • Calories: 255
  • Sugar: 2 g
  • Sodium: 575 mg
  • Fat: 17 g
  • Saturated Fat: 6 g
  • Carbohydrates: 10 g
  • Fiber: 2 g
  • Protein: 14 g

Pin now, make later!

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

This post was made possible by our friends at the Minnesota Pork Board. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.


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