Turkey Sausage Egg Muffins

A modern American breakfast staple, turkey sausage egg muffins bake lean sausage crumbles and fluffy eggs into portable muffin cups. Cheddar and spinach add savory color for an easy high-protein meal-prep win.

Serves 6 · 15 min prep · 25 min cook

Estimate for one serving

• 265 cal
• 27g protein
• 3g carbs
• 16g fat
• 3g fiber

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Ingredients

• 12 oz lean turkey breakfast sausage
• 10 large eggs
• 1/2 cup egg whites
• 3/4 cup shredded cheddar cheese
• 1 cup baby spinach, chopped
• 1/2 cup diced red bell pepper
• 1/4 cup green onions, sliced
• 1/2 tsp garlic powder
• 3/4 tsp kosher salt
• 1/2 tsp black pepper
• as needed olive oil spray

Instructions

1. 1Preheat the oven to 375°F and generously coat a 12-cup muffin tin with olive oil spray to prevent sticking.
2. 2Place a large nonstick skillet over medium heat and cook the turkey sausage, breaking it into small crumbles with a wooden spoon, until fully browned and no pink remains, about 6 to 8 minutes.
3. 3Transfer the cooked sausage to a paper-towel-lined plate to drain excess fat and cool slightly.
4. 4In a large bowl, whisk the whole eggs and egg whites together until frothy and uniform in color.
5. 5Stir in the shredded cheddar, chopped spinach, diced bell pepper, green onions, garlic powder, salt, and black pepper until evenly distributed.
6. 6Fold the cooled turkey sausage crumbles into the egg mixture.
7. 7Divide the mixture evenly among the 12 muffin cups, filling each three-quarters full so they have room to puff.
8. 8Bake for 18 to 22 minutes until the muffins are puffed, set in the center, and lightly golden on top; a toothpick inserted should come out clean.
9. 9Cool in the pan for 5 minutes, then run a knife the edges and transfer to a wire rack.
10. 10Serve two muffins warm, or let cool completely and store in an airtight container in the refrigerator for up to five days.
11. 11Reheat individual muffins in the microwave for 30 to 45 seconds for quick high-protein keto breakfasts all week.