Grab-n-Go Just Got a Whole Lot More Delicious (and Healthy)


Eating on the go has become such a seamless part of American life that we forget that most of the ready-to-eat food we consume so easily is chock full of preservatives and unhealthy additives.

Here’s a recipe that just goes to show that it pays to plan ahead, stick to fresh foods, and leggo-ing those  Eggo’s.


  • 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
  • 1 teaspoon extra-virgin olive oil
  • 8 ounces mushrooms, sliced
  • 1/4 cup sliced scallions
  • 1/4 cup shredded Swiss cheese
  • 1 teaspoon freshly ground pepper
  • 5 eggs
  • 3 egg whites
  • 1 cup of 1% milk


  1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
  2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
  3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
  4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Not only are mushrooms nutritious and a good part of a healthy diet, you get an excellent  dose of protein from the eggs and the turkey sausage. Makes 10-12 ‘muffins.’

Store them in a tupaware container to grab on the go. They taste great cold too!

Stay Koko Fit (and full)

Mary Obana
President & Co-Founder, Koko FitClub

*We are not certified nutritionists and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. Recipes listed are suggestions and not recommendations. You are ultimately responsible for all decisions pertaining to your health, in regards to diet, allergy awareness, and food preparations.*

2 thoughts on “Grab-n-Go Just Got a Whole Lot More Delicious (and Healthy)

  1. How many “muffins” does this make? Also, you mention “see Tip” when you talk about coating the muffin pan with cooking spray, but there doesn’t appear to be a tip…


    • Hey Tom! Apologies for the non-existent ‘tip’. We removed that.

      The recipe should yield around 10-12 muffins, however we like to make big ones for big appetites. It all depends on the size of your muffin cups and how hungry you are 😉


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