Protein-packed Breakfast Pop-Overs!


This recipe is too easy & versatile not to try! i’ve been making them for years, changing the ingredients depending on what i have floating around in my fridge. Try this recipe exactly for your first try, then get creative and change it up! They’re super delicious, packed with protein & great for quick on-the-go meals! *Don’t skip the maple syrup at the end, trust me!!

Breakfast Pop-Overs
Cooking spray, for greasing the pan
2 Tbl olive-oil
10 oz ground italian sausage OR Ground chicken (really you can use any meat you want here)
1/2 large yellow onion
2 cloves garlic
1 cup shredded mozzarella (your favorite cheese is fine too)
4 large eggs, room temperature
2 cups milk, room temperature (I use lactose free, extra protein milk to lower the calories and bump-up the protein)
1 1/2 cups Kodiak Cakes (Protein packed flapjack & waffle mix. You can find this is any regular super market. It’s amazing! i’ve started substituting it for most everything instead of flour)

2 green onions, finely sliced
3 Tbl chopped fresh basil
1 1/2 Tbl Kosher salt
1/2 tsp fresh ground black pepper

Maple syrup for drizzlng

Preheat oven to 400 degrees.
Butter or spray a 12 cup muffin tin

-heat oil over medium heat, sautee chopped yellow onion until soft and translucent. Add ground sausage (or chicken) and cook breaking meat apart. Cook until brown and cooked through, about 6-7 minutes. Add garlic, cook until aromatic, about 30 seconds. Spoon about 1 1/2 Tbl of sausage mixture into each muffin cup. Sprinkle the cheese on top of the sausage.

-Whisk eggs in standing mixer until frothy. Add milk, kodiak cake mix, green onion, basil, salt & pepper. Blend until just incorporated. Pour the batter into the muffin cups, filling each cup to just below the rim. Bake, without opening the oven door, until puffed and golden, about 35 minutes.

-Place pop-overs on a platter and drizzle with maple syrup.

You can make these ahead of time and re-heat them for as easy, tasty, quick breakfast throughout the week! You could probably freeze them too, although i haven’t tried that yet.

From my hungry belly to yours,

<3 Beetz