Turkey Sausage Egg Muffins (Printable)

Savory turkey sausage and eggs baked into portable, high-protein muffins ideal for meal prep and quick breakfasts.

# What You Need:

→ Meats

01 - 8 ounces turkey sausage, casing removed

→ Vegetables

02 - 1/2 cup red bell pepper, finely diced
03 - 1/2 cup spinach, chopped
04 - 1/4 cup green onions, sliced

→ Eggs & Dairy

05 - 8 large eggs
06 - 1/4 cup milk
07 - 1/2 cup shredded cheddar cheese (optional)
08 - Salt and pepper, to taste

→ Spices

09 - 1/2 teaspoon garlic powder
10 - 1/4 teaspoon paprika

# Directions:

01 - Preheat oven to 350°F. Lightly grease a standard 12-cup muffin tin or line with silicone liners.
02 - Heat a skillet over medium. Cook turkey sausage, breaking it apart with a spatula, until fully cooked and browned. Drain any excess fat.
03 - Add diced red bell pepper and chopped spinach to the skillet. Sauté for 2–3 minutes, until vegetables are softened. Remove pan from heat and allow mixture to cool slightly.
04 - In a large mixing bowl, whisk eggs, milk, garlic powder, paprika, salt, and pepper until fully combined.
05 - Stir the cooked sausage and vegetables, green onions, and shredded cheddar cheese into the egg mixture until evenly incorporated.
06 - Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
07 - Bake for 20–25 minutes, or until muffins are set and lightly golden on top.
08 - Cool muffins in the tin for 5 minutes before carefully removing. Serve warm, or cool completely for storage.

# Expert Hints:

01 -
  • They’ll make you feel like you’ve mastered mornings—even on Mondays.
  • You can prep a week’s worth in less time than it takes to answer your work emails.
02 -
  • If you skip greasing the muffin tin, they’ll cling on for dear life—I found out the hard way.
  • Letting the veggie mix cool a minute before adding to the eggs keeps them from scrambling prematurely.
03 -
  • Silicone muffin liners make cleanup a breeze—paper ones sometimes stick to the eggs.
  • Chop all the veggies the night before for assembly-line speed in the morning.

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