Breakfast Egg Muffins with Sausage (Easy Make-Ahead Recipe)
Protein-packed sausage egg muffins baked with veggies and cheese—an easy, meal-prep breakfast that’s customizable, low-carb, and perfect for grab-and-go mornings.
Servings: 15 muffins
Calories: 125kcal
Equipment
Ingredients
- 10 eggs
- 1 teaspoon sea salt or to taste
- ½ teaspoon black pepper or to taste
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ⅛ teaspoon cayenne pepper or to taste
- 8 oz breakfast sausage
- 1 small onion finely diced
- ½ cup red bell pepper finely diced
- 2 cups baby spinach chopped
- ¼ cup green onion sliced
Optional
- 1 cup cheddar cheese grated
Instructions
- Prep Oven: Preheat oven to 350°F. Lightly grease a muffin tin with avocado oil spray.
- Brown the Sausage: Cook sausage in a skillet over medium-high heat, breaking into small crumbles, until fully browned. Drain excess grease and let cool slightly.
- Mix Filling: In a large bowl, whisk together eggs, salt, pepper, garlic powder, onion powder, and cayenne until smooth. Stir in cooked sausage, diced onion, bell pepper, spinach, green onion, and cheese (if using) until evenly combined.
- Fill Cups: Divide mixture evenly among 12 muffin cups, filling each about ¾ full. (If you have extra, pour into greased ramekins.)
- Bake: Bake 20–25 minutes, until centers are set and tops are lightly golden.
- Cool & Store: Let cool a few minutes before removing from the pan. Cool completely before refrigerating or freezing. Enjoy!
Notes
- Make Ahead: These egg muffins are perfect for meal prep. Store in an airtight container in the fridge up to 4 days or freeze up to 2 months.
- Reheat: Microwave 20–30 seconds from fridge or about 60 seconds from frozen.
- Customize: Swap veggies with mushrooms, zucchini, or broccoli. Add cooked bacon, ham, or turkey sausage instead.
- Dairy-Free: Skip the cheese, it tastes just as good.
Nutrition
Calories: 125kcal | Carbohydrates: 2g | Protein: 8g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.04g | Cholesterol: 128mg | Sodium: 346mg | Potassium: 133mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 800IU | Vitamin C: 8mg | Calcium: 79mg | Iron: 1mg