Sausage Egg Muffins with fresh vegetables like bell peppers and fresh spinach for a hearty grab-and-go breakfast. This easy breakfast recipe is ideal for those who meal prep for busy mornings.
These sausage muffin cups are the perfect high-protein breakfast or snack, complete with some veggies for dietary fiber and micronutrients.
Plus, they are so delicious for my fellow sausage lovers!
For those of you who have been around The Roasted Root for a number of years, it comes as no surprise that I’m all about centering my breakfast around protein and sticking to high-protein snacks as well.
I aim for 30 to 40 grams of protein for my first meal of the day, for two specific reasons.
First, there are numerous studies indicating that 30 grams of protein or higher signals muscle protein synthesis on a cellular level, which helps build or maintain muscle mass (source).
Maintaining muscle tissue becomes more and more crucial as we age, when the body starts to breakdown muscle (known as sarcopenia), which can lead to both metabolic issues like insulin resistance and also contribute to injury.
Secondly, protein in the absence of fast-burning carbohydrates maintains balanced blood sugar for even energy and improved hormone function (source).
For me, the combination of protein and fats ensures sustained energy so that I don’t experience a blood sugar crash.
This sausage egg muffin recipe doubles as a high-protein snack to tide me over between meals without spiking insulin.
Super customizable and easy to prepare, this easy recipe for sausage muffins can be used as a base recipe for all your egg cup adventures.
Simply swap out the sausage for your favorite animal protein and mix and match veggies to your heart’s delight.
I love the convenience of pre-portioned meals that can be taken to work or are ready for you after a long workday.
To get my 30 grams of protein or higher for breakfast, three of these little egg muffins is all I need. For a protein-centered snack, popping one or two is easy peasy!
If you enjoy high protein breakfast recipes like this one, also try my Chicken and Spinach Egg Cups and my Mediterranean Breakfast Casserole.
Let’s have a look at the healthy ingredients used to make these tasty breakfast muffins.
Ingredients for Sausage Egg Muffin Cups:
Sausage: Use any kind of sausage you love here! I use pre-cooked mild chicken Italian sausage links that I chop into small pieces.
You can also use breakfast sausage, any kind of ground sausage, or any type of pre-cooked sausage. Just note that you need 12 ounces total.
Eggs: In order to make these amazing little breakfast cups, we need 10 large eggs. You can also use a combination of whole eggs and egg whites to increase the protein content and lower the fat.
Onion, Red Bell Pepper, Garlic, Spinach: The fresh vegetables that add both vitamins and flavor to the egg breakfast egg muffins. Incorporate your favorite veggies! All sorts of different vegetables work here.
Grated Cheese (optional): I like adding grated cheddar cheese as a lovely complement to the sausage to level up the flavor even further.
Get creative by adding your favorite melting cheese, such as cheddar cheese, Monterey jack cheese, pepper jack cheese, gruyere cheese, mozzarella cheese, feta cheese, and more!
Sea Salt and Black Pepper: Season the muffin cups with salt and pepper to your personal taste.
Looking for ways you can change up the recipe to fit your palate or dietary needs? Here are some ideas.
Recipe Customizations:
- Trade three of the eggs for ¾ cup of egg whites (equivalent to 6 egg whites). This will make the egg muffins higher in protein and lower in fat.
- Use any kind of vegetables you like in these sausage egg muffins recipe. Broccoli, cauliflower, zucchini, green onions, green peppers, and leafy greens like kale or chard are great options.
- Swap out the breakfast sausage for any kind of ground meat, including ground beef, pork sausage, or ground turkey sausage. You can also use pre-cooked chicken or chorizo.
Now that we’ve covered the simple ingredients for sausage egg muffins, let’s bake a batch!
How to Make Sausage Egg Muffins:
Heat the avocado oil in a large skillet over medium-high heat. Add the chopped onion, chopped red bell pepper, and minced garlic and sauté, stirring occasionally, until the onion has softened, about 5 minutes.
Transfer the chopped cooked sausage links and the baby spinach to the skillet and cook, stirring occasionally, until any excess liquid has evaporated from the mixture, about 8 minutes.
Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with paper liners or silicone liners. You can also spray the muffin tray with nonstick cooking spray if you don’t have muffin liners or if you prefer to reduce waste.
Crack the eggs into a large bowl and whisk until they are well-beaten. If you’re adding cheese, transfer it to the bowl with the beaten eggs and mix well until combined.
Note: I like mixing the eggs in a 4-cup measuring cup with a spout, because it facilitates pouring. If you have a mixing bowl with a spout or a large enough measuring cup, I recommend using it so that the egg mixture is easy to pour.
Transfer the vegetable and sausage mixture to the prepared muffin tray and fill the holes ½ to ⅔ of the way up.
Pour the egg mixture into each muffin hole, filling the holes the rest of the way up with eggs.
Bake on the center rack of the preheated oven for 18 to 22 minutes, or until the eggs are cooked through.
To verify for doneness, insert a meat thermometer into the center of an egg muffin. Eggs are considered fully cooked once they reach an internal temperature of 160 degrees Fahrenheit.
Allow the egg cups to cool completely before peeling off the muffin papers to enjoy one.
If you try peeling off the papers before the eggs have completely cooled, you’ll lose some of the eggs to the paper liner.
Note that this recipe makes 15 sausage muffins so you will need to bake two batches if your muffin pan is a 12-hole muffin pan.
Enjoy them any time you need a quick breakfast.
How to Store Egg Muffins:
Once cooled, store egg muffins in an airtight container or a zip lock bag in the refrigerator for up to 1 week. You can also freeze them in a freezer bag or ziplock for up to 3 months.
How to Reheat Sausage Egg Muffins:
I recommend heating the sausage egg cups in the microwave for 15 to 30 seconds to warm them up before eating.
If reheating from frozen, microwave for 20-30 seconds, and if heating from the refrigerator, microwave for 15-20 seconds for a delicious breakfast.
You can also use a toaster oven to reheat these cheesy sausage egg muffins.
And that’s it! The easiest breakfast recipe the whole family can enjoy!
Perfect for keeping on constant rotation to always have a healthy breakfast on hand, this simple recipe is perfect for putting on repeat. Enjoy 2 or 3 of them with fresh fruit for a complete breakfast.
This healthy breakfast option is great for a smaller portion or enjoy multiple for a great breakfast.
If you’re looking for more easy breakfast recipes like this healthy breakfast recipe, also try out these reader favorites.
More Healthy Breakfast Recipes:
- Chicken and Spinach Breakfast with Sun-Dried Tomatoes and Feta
- Sausage Egg Bake
- Broccoli Cheddar Egg and Hashbrown Casserole
- Pear Apple Cheddar Caramelized Onion Bagel Breakfast Sandwich
- Roasted Veggie and Avocado Breakfast Burritos
The perfect breakfast for easy weekday meals!
Sausage Egg Muffin Cups
Equipment
Ingredients
- 1 Tbsp avocado oil
- 1 cup yellow onion finely chopped
- 1 cup red bell pepper finely chopped
- 2 large cloves garlic minced
- 12 ounces pre-cooked Italian sausage links chopped*
- 2 cups baby spinach
- 10 large eggs well-beaten
- 1 cup grated cheddar cheese optional
- ½ tsp sea salt
Instructions
- Heat the avocado oil in a large skillet over medium-high heat. Add the chopped onion, chopped red bell pepper, and minced garlic and sauté, stirring occasionally, until the onion has softened, about 5 minutes.
- Transfer the chopped cooked sausage links and the baby spinach to the skillet and cook, stirring occasionally, until any excess liquid has evaporated from the mixture, about 8 minutes.
- Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with paper liners or silicone liners. You can also spray the muffin tray with nonstick cooking spray if you don’t have muffin liners or if you prefer to reduce waste.
- Crack the eggs into a large bowl and whisk until they are well-beaten. If you’re adding cheese, transfer it to the bowl with the beaten eggs and mix well until combined. Note: I like mixing the eggs in a 4-cup measuring cup with a spout, because it facilitates pouring. If you have a mixing bowl with a spout or a large enough measuring cup, I recommend using it so that the egg mixture is easy to pour.
- Transfer the vegetable and sausage mixture to the prepared muffin tray and fill the holes ½ to ⅔ of the way up.
- Pour the egg mixture into each muffin hole, filling the holes the rest of the way up with eggs.
- Bake on the center rack of the preheated oven for 18 to 22 minutes, or until the eggs are cooked through. To verify for doneness, insert a meat thermometer into the center of an egg muffin. Eggs are considered fully cooked once they reach an internal temperature of 160 degrees Fahrenheit.
- Allow the egg cups to cool completely before peeling off the muffin papers to enjoy one.
Notes
Nutrition
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That is basically how I make mine, I have also added basil and tomato based feta to it. As opposed to a cheddar. I also usually add just a splash of heavy cream to my eggs and I use an immersion blender. It emulsifies the eggs and makes it smoother and easier to pour
Thanks so much for sharing! I love the idea of adding some heavy cream to make the eggs more tender and luscious. I appreciate the feedback! xo
Is step 3 a duplicate?
Hi Annie! Thanks so much for catching that! Yes, I added step two twice by accident and have since removed it. I appreciate you bringing that to my attention! xo