Turkey Sausage Egg Muffins (Print)
Savory turkey sausage and egg muffins—high protein, low carb, freezer-friendly and great for meal prep.
# What You Need:
→ Meats
01 - 8 ounces turkey sausage, casings removed
→ Vegetables
02 - 1/2 cup finely diced red bell pepper
03 - 1/2 cup chopped spinach
04 - 1/4 cup sliced green onions
→ Eggs & Dairy
05 - 8 large eggs
06 - 1/4 cup milk
07 - 1/2 cup shredded cheddar cheese (optional)
08 - Salt, to taste
09 - Black pepper, to taste
→ Spices
10 - 1/2 teaspoon garlic powder
11 - 1/4 teaspoon paprika
# How To Make It:
01 - Preheat oven to 350°F (180°C). Lightly grease a 12-cup muffin tin or line with silicone liners.
02 - In a skillet over medium heat, cook turkey sausage, breaking it up with a spatula, until browned and cooked through. Drain off excess fat.
03 - Add red bell pepper and spinach to the skillet. Sauté for 2 to 3 minutes until the vegetables are softened. Remove skillet from heat and allow mixture to cool slightly.
04 - In a large mixing bowl, whisk together eggs, milk, garlic powder, paprika, salt, and black pepper until combined.
05 - Add cooked sausage mixture, green onions, and shredded cheddar cheese (if using) to the eggs. Stir until well incorporated.
06 - Evenly divide the mixture among muffin cups, filling each approximately three-quarters full.
07 - Bake for 20 to 25 minutes, or until the egg muffins are set and lightly golden on top.
08 - Allow muffins to cool in the tin for 5 minutes before removing. Serve warm, or cool completely for storage.
# Expert Tips:
01 -
- These muffins tuck easily into lunchboxes or travel mugs, making hectic mornings a breeze.
- The savory bites pack in veggies and protein, so you feel satisfied until lunch without reaching for snacks.
02 -
- If you rush getting the muffins out too soon, they tend to stick stubbornly — cooling is key.
- Once I tried skipping the sauté step for the veggies, but it left them too crunchy and watery in the final muffins.
03 -
- If eggs seem to overbake quickly in your oven, start checking at 18 minutes for perfect softness.
- A touch of smoked paprika in place of sweet gives deeper flavor and beautiful color.