Sausage Hash Egg Muffins: High Protein Breakfast Under £2

Sausage Hash Egg Muffins: High Protein Breakfast Under £2

The protein-packed, meal-prep friendly breakfast that won’t break the bank

KEY INFO:

Total Cost: £4.20 for 6 muffins (entire batch)
Cost Per Portion: £0.70 per muffin

• Eggs: £0.36 (2 large eggs)
• Sausage: £0.30 (1 link)
• Vegetables: £0.15 (frozen mixed veg)
• Oil/seasoning: £0.04

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 6 muffins
Difficulty: Easy
Dietary Tags: High protein (22g per serving), gluten-free, meal-prep friendly

EQUIPMENT NEEDED:

• 6-cup muffin tin
• Non-stick frying pan
• Mixing bowl
• Whisk

Cheaper alternatives: Use a baking dish instead of muffin tin, microwave instead of stovetop for reheating

INGREDIENTS:

• 12 large eggs (720g)
• 6 breakfast sausages (300g total) – value brand works perfectly
• 1 cup frozen mixed vegetables (150g) – [fresh seasonal veg or leftover roasted veg]
• 2 tablespoons vegetable oil (30ml)
• 1 teaspoon salt (5g)
• ½ teaspoon black pepper (2g)
• ½ teaspoon paprika (2g) – [any dried herbs you have]
• Optional: 60g grated cheese – [adds £0.15 per portion]

METHOD:

1. Preheat your oven to 180°C (350°F/Gas Mark 4)
2. Lightly oil your muffin tin with half the oil
3. Heat remaining oil in your frying pan over medium heat
4. Cook the sausages for 5-6 minutes until browned all over
5. Remove sausages and slice into small rounds
6. Add frozen vegetables to the same pan and cook for 2-3 minutes until just thawed
7. Crack all eggs into your mixing bowl
8. Whisk eggs with salt, pepper, and paprika until completely combined
9. Divide sausage slices evenly between muffin cups
10. Add cooked vegetables on top of sausage
11. Pour egg mixture over filling, leaving 5mm space at the top
12. Bake for 16-20 minutes until eggs are set and tops are golden
13. Test doneness: centers should be firm when gently pressed
14. Cool in tin for 2 minutes before removing

CRUCIAL TIPS:

Money-saving:

• Buy sausages on yellow sticker discount
• Use whatever frozen vegetables are cheapest
• Make double batch – they freeze brilliantly for 2 months
• Skip the cheese if budget’s tight – still delicious

Success secrets:

• Don’t overfill – eggs will puff up during baking
• Room temperature eggs mix more easily and cook evenly
• Pat vegetables dry if they seem watery after cooking

STORAGE & SCALING:

• Storage: Keep in fridge for 4 days in airtight container
• Reheating: Microwave for 45-60 seconds or oven at 160°C for 5 minutes
• Scaling: Double recipe easily – use 12-cup muffin tin or bake in two batches
• Freezing: Wrap individually, freeze up to 2 months

COMMON MISTAKES TO AVOID:

• Overcooking – eggs become rubbery after 22 minutes
• Skipping the oil – muffins will stick like glue
• Too much liquid from vegetables prevents proper setting

VARIATIONS:

• Vegetarian: Replace sausage with 150g cooked lentils or chickpeas
• Vegan: Use chickpea flour batter (100g flour + 300ml water + seasonings)
• Different proteins: Leftover cooked chicken, ham, or even canned salmon
• Spice it up: Add chili flakes, curry powder, or dried mixed herbs

I’ve been making these muffins every Sunday for three years now, ever since I started EatHealthier.co.uk.
What began as a desperate attempt to eat well on a student budget became my go-to breakfast solution.

The beauty lies in their flexibility.
Last week, I used up some sad-looking bell peppers and leftover roast chicken.
The week before, it was frozen spinach and value bacon.
Both batches cost under £0.80 per portion and kept me satisfied until lunch.

Why This Recipe Works:

Nutritionally: Each muffin delivers 22g protein – that’s nearly half your daily needs before you’ve even left the house.
Financially: At 70p per portion, you’re spending less than a single coffee while getting restaurant-quality nutrition.
Practically: Make six on Sunday, eat breakfast sorted for most of the week.

The real magic happens in your weekly shop.
I hunt for discounted sausages, buy frozen vegetables in bulk, and always have eggs as my protein backup.
This recipe transforms these humble ingredients into something that genuinely excites me at 7am.

Price Level: Very Inexpensive – substantially cheaper than any shop-bought equivalent with triple the protein content.

These muffins prove that eating well doesn’t require expensive superfoods or complicated techniques.
Just good ingredients, treated with respect, and a bit of Sunday planning.

Your wallet will thank you.
Your energy levels will thank you even more.