Turkey Sausage Egg Muffins (Printable Version)
Savory turkey sausage and egg muffins with veggies and cheese — high-protein, low-carb breakfast ideal for meal prep.
# What You'll Need:
→ Meats
01 - 8 ounces turkey sausage, casing 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 and black pepper, to taste
→ Spices
09 - 1/2 teaspoon garlic powder
10 - 1/4 teaspoon paprika
# How to Make It:
01 - Preheat oven to 350°F. 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 excess fat.
03 - Add bell pepper and spinach to the skillet. Sauté for 2–3 minutes until vegetables are softened. Remove from heat and cool slightly.
04 - In a large mixing bowl, whisk together eggs, milk, garlic powder, paprika, salt, and pepper.
05 - Add cooked sausage mixture, green onions, and shredded cheese (if using) to the eggs. Stir until thoroughly combined.
06 - Divide egg mixture evenly among muffin cups, filling each about three-quarters full.
07 - Bake in preheated oven for 20–25 minutes, or until muffins are set and lightly golden on top.
08 - Let muffins cool for 5 minutes in the pan before removing. Serve warm or cool completely for storage.
# Expert Insights:
01 -
- Meal prepping these will make you feel like you've unlocked a breakfast superpower for busy days.
- They keep beautifully in the fridge or freezer, which means you'll actually look forward to weekday mornings.
02 -
- Once I got impatient and pulled the muffins out too early—they need full bake time or they’ll collapse in the middle.
- I tried different liners, and silicone makes the clean-up way easier than paper or baking straight in metal.
03 -
- Spray the tin well, even if using liners, to guarantee easy muffin release every time.
- Check oven temp accuracy—a too-hot oven causes rubbery edges instead of fluffy centers.