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Holmes Harbor Blog

  • John Potter

Balanced nutrition can help decrease your risk of preventable diseases. We've got a recipe to help!

Our last blog post focused on the signs, risks and treatment of diabetes. One of the biggest risk factors for the development of Type II diabetes is unbalanced nutrition.

Recent data points to the positive impact of decreasing--not excluding--processed carbohydrates and increasing lean protein in our diets. Doing so has shown encouraging results in terms of lowering your risk of heart disease, diabetes, and certain cancers. 

We here at Holmes Harbor Insurance wanted to share a recipe that our family has been loving lately, and it's one that fits in nicely with your diabetes prevention journey.

"The Meat Lover's Muffin"


1 tbsp light sour cream 

2 precooked turkey breakfast sausage patties (thawed and diced)

1 clove garlic (minced)  

2 tbsp onion(s) (finely chopped)

1-¼ cup frozen hash browns (thawed) 

1 tsp cooking oil of choice 

1/4 tsp salt 

1/8 tsp black pepper

1 cup scrambled eggs (2-3 eggs)  

2 tbsp chopped turkey bacon

2 tbsp shredded Monterey jack cheese


  1. Preheat the oven to 400 F. Coat a six-cup muffin tin with nonstick cooking spray. Evenly divide the hash browns among the muffin cups and press firmly into the bottom and up the sides of each cup.

  1. In a large skillet, heat the oil over medium heat. Sauté the onion until tender. Add the garlic and sausage; cook for 1 minute more. Remove the skillet from the heat; stir in the sour cream.

  1. In a medium bowl, beat the eggs with the salt and black pepper, then pour it evenly into the potato-lined muffin cups. Top each cup with some of the sausage mixture, bacon, and cheese.

Our favorite part about this recipe is how extremely versatile it is. Feel free to replace/mix in your favorite lean meats, replace hash browns with shredded sweet potato or switch up whole eggs for egg whites. The possibilities are pretty endless!

We hope you give this recipe a try when you have a chance. Also, please note we have found that it is best to use silicone or paper baking cups; no amount of oil will make cleaning up this dish simple!

Recipe adapted from American Diabetes Association “Meat Lovers Breakfast Cups.” Check out their website here for more recipes like this.

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