Description
These high-protein baked egg muffins with turkey sausage are the ultimate meal prep breakfast. They are fluffy, savory, and customizable, allowing you to prepare a week’s worth of healthy, filling meals in under 30 minutes.
Ingredients
Scale
- 12 large eggs
- 12 oz turkey sausage (mild or spicy, removed from casings)
- 1/4 cup milk (2% recommended)
- 1/2 cup shredded cheese (cheddar, pepper jack, or feta)
- 1 cup mixed vegetables, chopped (bell peppers, onions, spinach, mushrooms, zucchini)
- Salt and black pepper to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- Non-stick cooking spray or oil for greasing
Instructions
- Preheat oven to 350°F (175°C) and generously grease a 12-cup muffin tin with non-stick spray.
- Heat a skillet over medium heat and cook the turkey sausage, breaking it up with a spoon, until browned (4-5 minutes).
- Add hard vegetables (like peppers and onions) to the skillet in the last 2 minutes to soften. Add spinach at the very end to wilt. Remove from heat and let cool slightly.
- In a large mixing bowl, whisk the eggs, milk, salt, pepper, garlic powder, and paprika vigorously until frothy.
- Stir the cooked sausage and vegetables into the egg mixture. Add half of the shredded cheese and mix gently.
- Pour the mixture into the prepared muffin cups, filling them about 3/4 full. Top each with the remaining cheese.
- Bake for 18-20 minutes until the eggs are set and tops are lightly golden. Test with a toothpick to ensure they come out clean.
- Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely before storing.
Notes
Sauté hard vegetables first to prevent sogginess. Cool muffins completely before storing to avoid condensation. These freeze well for up to 3 months. Adjust salt based on the sodium content of your sausage and cheese.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 1
- Sodium: 250
- Fat: 7
- Saturated Fat: 2
- Carbohydrates: 1
- Protein: 10
Keywords: high protein breakfast, meal prep, egg muffins, turkey sausage, healthy breakfast, keto friendly, gluten free, quick breakfast